Meatless Monday: Black Bean Tostadas

By: Renown Wellness Team

January 09, 2017

Black bean tostadas on board

Research shows that plant-based diets can help manage — and in some cases aid — in the prevention of many chronic conditions such as diabetes, heart disease and even cancer. If you’re looking to adopt a healthier lifestyle, try incorporating more plant-based and meatless recipes into your diet — even if it’s just once a week.

If you want to cut back on meat but not flavor, we’ve got you covered with this black bean tostada recipe. The list of ingredients includes a number of veggies and spices that are not only good for you, but will make your taste buds sing. The best part? This delicious, Mexican-style dish is so easy that even the most novice cook can have dinner served in just 15 minutes. Enjoy!

Black Bean Tostadas


  • Course: Heart Health, Lunch, Main Dish
  • Cuisine: Vegan, Vegetarian

  • Servings 4 tostadas
  • Cook Time 15

Ingredients

  • 4 corn tortillas
  • 2 tablespoons fresh lime juice
  • 1 15-ounce can no-salt-added black beans or pinto beans
  • 1 tablespoon jalapeno, minced
  • 1/4 cup red onion, finely diced
  • 2 green onions, thinly sliced
  • 1/2 avocado, sliced or chopped
  • 1/2 cup grape tomatoes, sliced in half
  • 1/2 head iceberg lettuce, shredded
  • 4 tablespoons homemade (or store-bought) pico de gallo
  • 1/4 cup corn
  • 1/2 teaspoon cumin
  • 1/4 teaspoon chili powder
  • pinch black pepper

Homemade Pico de Gallo

  • 1 medium yellow onion
  • 6-8 garlic cloves
  • 1 jalapeno, seeds removed
  • 16-20 cherry tomatoes
  • 1 cup loose cilantro
  • 1 teaspoon lime juice
  • 1 teapoon dried oregano
  • 1 pinch black pepper

Instructions

  1. Heat oven to 425 degrees. Lightly brush lime juice on corn tortillas and place in the oven on a baking sheet. Bake just until crisp, about 8 minutes, flipping tortillas over after about 5 minutes. Remove from heat and allow tortillas to cool and harden.
  2. Pulse all pico de gallo ingredients in a food processor to desired consistency.
  3. Lightly spray nonstick oil to a medium-sized nonstick pan on stove top over low heat. Add jalapeno and red onion and sauté just until soft, 3-5 minutes.
  4. Drain and rinse black beans and add to the pan. Add cumin, chili powder and pepper to taste.
  5. Layer beans, shredded lettuce, tomatoes, green onion, avocado, corn and pico de gallo onto corn tortilla and enjoy.