Veggie Tostadas
These oven baked Veggie Tostadas are a deliciously healthy way to satisfy your craving for Mexican food. Crisp corn tortillas are smeared with refried beans and loaded with colorful sautéed vegetables to create these low calorie, vegetarian tostadas.
Servings: 4 tostadas
Calories: 232kcal
Ingredients
- 16 ounce can refried beans vegetarian, regular, or black bean
- 1 ear of sweet corn or ¾ cup frozen
- 1 red bell pepper diced
- 1 small zucchini diced
- ½ small yellow onion thinly sliced
- 1 tablespoon olive oil plus additional to coat pan
- ½ teaspoon garlic powder
- salt and freshly ground pepper to taste
- 1 lime juiced
- 4 corn tortillas
- nonstick cooking spray I like avocado oil spray
- 2 tablespoons vegetable or canola oil optional for crisping tostadas
Optional Toppings
- ½ cup salsa
- 1 avocado chopped
- 1 cup shredded sharp cheddar/Monterey Jack cheese
- ½ cup light sour cream
- ½ bunch cilantro chopped
Instructions
Warm the Refried Beans
- Place refried beans in a small saucepan over MEDIUM-LOW heat. Allow to heat while you prepare veggies.
Sauté the Vegetables
- Remove the husk from the ear of corn and using a sharp knife, remove the kernels from the cob. Place the corn kernels in a small mixing bowl. Add diced red bell pepper, zucchini, and thinly sliced onion. Drizzle the veggies with 1 tablespoon olive oil and mix until all the veggies are lightly coated. Sprinkle with garlic powder and salt and pepper, to taste, and mix well.
- Pour just enough olive oil into a large frying pan to lightly coat the bottom. Place over MEDIUM-HIGH heat and when oil is hot, add the veggies. Cook and stir for about 3 or 4 minutes until veggies are just fork tender. Taste and season with additional salt and pepper, if needed. Remove from the heat and squeeze lime juice over the top. Toss again and set aside.
Crisp the Tortillas
- Preheat oven to 450 degrees F. Line a large baking sheet with foil. Add the tortillas, placing them so that they don't touch. Coat both sides well with nonstick cooking spray (I like avocado oil spray). Alternately. you can use a pastry brush to lightly coat both sides of the tortillas with vegetable or canola oil.
- Bake for 5 minutes then flip the tortillas and bake for another 3 to 4 minutes or until golden brown and toasted. Don’t be tempted to cook them too long. Tortillas will continue to crisp up a bit after they come out of the oven.
Assemble the Tostadas
- Spread the tortillas with refried beans and add a heaping spoonful of the sautéed veggies. Add any or all of the optional toppings and serve.
Notes
Nutrition information was calculated for 1 tostada with 2 tablespoons cheese and 1 tablespoon light sour cream. Adding additional toppings can change these values.
How to Cut Corn off the Cob
- Place a large mixing bowl on top of a folded kitchen towel to prevent it from moving around. Place a folded paper towel inside the bowl.
- Stand the ear of corn, tip side down, on top of the paper towel and using a sharp knife, slice down the length of the cob from top to bottom, allowing the corn kernels to fall into the bowl. Rotate the corn cob and repeat as needed.
Nutrition
Serving: 1tostada | Calories: 232kcal | Carbohydrates: 34g | Protein: 9g | Fat: 7g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 1g | Cholesterol: 6mg | Sodium: 839mg | Potassium: 352mg | Fiber: 8g | Sugar: 8g | Vitamin A: 1226IU | Vitamin C: 49mg | Calcium: 104mg | Iron: 2mg