Veggie Tostadas
the Editors of Publications International, Ltd.
Veggie Tostada
Kidney and Great Northern beans star in these nutritious veggie tostadas. Beans are high in protein and with this peppy Tex-Mex seasoning, you'll never miss the meat in this vegetarian main course.
Yield
Makes 6 servings
Ingredients
| 1 | tablespoon olive oil |
| 1 | cup chopped onion |
| 1 | cup chopped celery |
| 2 | large cloves garlic, chopped |
| 1 | can (15 ounces) red kidney beans, rinsed and drained |
| 1 | can (15 ounces) Great Northern beans, rinsed and drained |
| 1 | can (14-1/2 ounces) salsa-style diced tomatoes |
| 2 | teaspoons mild chili powder |
| 1 | teaspoon ground cumin |
| 2 | tablespoons chopped fresh cilantro |
| 6 | (6-inch) corn tortillas |
| Toppings: shredded lettuce, chopped seeded fresh tomatoes, shredded reduced-fat Cheddar cheese and fat-free sour cream (optional) |
Preparation
- Heat oil in large skillet over medium heat. Add onion, celery and garlic. Cook and stir 8 minutes or until softened. Add beans and tomatoes. Stir to blend. Add chili powder and cumin; stir. Reduce heat to medium-low. Simmer 30 minutes, stirring occasionally, until thickened.
- Meanwhile, preheat oven to 400°F. While bean mixture simmers, place tortillas in single layer directly on oven rack. Bake 10 to 12 minutes or until crisp. Place one tortilla on each plate. Spoon bean mixture evenly over each tortilla. Top with lettuce, tomatoes, Cheddar cheese and sour cream, if desired.
Nutritional Information
| Serving Size: | 1 tortilla with 2/3 cup bean mixture |
| Fiber | 10 g |
| Carbohydrate | 39 g |
| Saturated Fat | <1 g |
| Total Fat | 3 g |
| Calories from Fat | 13 % |
| Calories | 208 |
| Protein | 10 g |
| Sodium | 945 mg |
Dietary Exchange
| Meat | 1/2 |
| Vegetable | 2 |
| Starch | 2 |
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