Crispy Baked Vegetarian Bean Tostadas
User Reviews
5
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Prep Time
15 mins
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Cook Time
15 mins
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Total Time
30 mins
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Servings
8 servings
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Calories
159 kcal
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Course
Main Course
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Cuisine
Mexican
Crispy Baked Vegetarian Bean Tostadas
Description
The recipe begins by preparing the triple bean filling through sautéing onions and bell peppers, combining them with drained black beans, chickpeas, and cannellini beans, along with salsa verde and a blend of spices including chili powder, cumin, garlic powder, cayenne or paprika, oregano, and salt. The seasoned mix is heated with refried beans to create a cohesive, flavorful filling.
Small yellow corn tortillas are lightly oiled and baked at high heat until crisp, forming the crunchy tostada shells. These provide a sturdy base to hold the bean mixture and toppings. A variety of fresh toppings such as grated cheese, chopped cilantro, green onions, tomatoes, jalapeños, salsa, guacamole, sour cream, or shredded lettuce add complexity, color, and freshness to the dish.
The tostadas combine textures of crispy corn tortillas, creamy refried beans, tender spiced bean filling, and fresh garnishes for a balanced vegetarian meal. Baking tortillas rather than frying reduces oil use while preserving crispness. The recipe’s flexible topping options allow customization to preference. This dish serves well as a casual lunch, dinner, or party food.
Ingredients
- 2 cups leftover triple bean flauta filling or use the scaled down recipe below
- 1/2-1 cup refried beans
- 8 corn tortilla small, yellow
- taco sauce or enchilada sauce, a few tablespoons
- your favorite toppings from the list below
TRIPLE BEAN FILLING
- ½ cup onion
- ½ TBSP avocado oil or coconut oil
- ½ bell pepper diced, large
- 1 cup black beans
- 1 cup chickpeas
- ½ cup cannellini beans or pinto beans
- ¼ cup salsa verde
- ½ TBSP chili powder
- ½ TBSP garlic powder
- ½ TBSP cumin
- cayenne pepper or paprika, a pinch
- oregano a pinch
- cilantro fresh, chopped, to taste
- salt to taste
TASTY TOPPINGS
- cheese freshly grated
- cilantro fresh
- green onion chopped
- tomato
- jalapeños
- salsa
- Pico de Gallo
- guacamole
- sour cream or Greek yogurt
- lettuce shredded
Instructions
- Combine two cups of flauta filling or the bean and veggie recipe above (simply saute the onions in oil, drain and rinse the beans, and then combine with remaining ingredients) with a half to full cup of refried beans and heat in a sauce pot on the stove on medium-low until hot.
- While it cooks, chop and grate your toppings and set aside. I went with freshly grated gouda and white cheddar cheeses, fresh jalapenos, cherry tomatoes, chopped cilantro, and red pepper flakes. I also used an all-natural enchilada sauce to add a little extra oomph at the end.
- For the tortillas, preheat your oven or toaster oven to 400 F. Wrap 4 tortillas in moderately damp paper towel and microwave for 30 seconds on high. If you're making 8, only nuke four at a time so they properly steam.
- Rub each tortilla with olive or coconut oil and place directly on the rack so that both edges are supported enough to lay each tortilla completely flat. I used a toaster oven so this was easy, if you're using your oven you might want to employ a wire cooling rack [like this] to prevent them from falling to their doom.
- Bake for 8-10 minutes, turning over at the halfway point, until golden brown.
- Remember when I told you to choose between two options earlier? Well it's crunch time -- literally! Whichever method you go with, you'll essentially be doing the same thing. Spread the crunchy tortilla with the beans, drizzle with taco sauce, enchilada sauce, or even hot sauce and top with freshly grated cheese. Lots of it. Then either stack it or return it by it's lonesome to the oven/toaster atop a sheet of foil or a baking pan to melt the cheeses. Once you've achieved melty perfection, pile on as many toppings as you can physically muster and commence faceplant.
Notes
- Cut calories by baking tortillas instead of frying them for a crispy tostada shell.
- Customize toppings based on availability and preference, including fresh vegetables, cheeses, and sauces.
- Adjust spice level with cayenne pepper or paprika to taste.
- Use leftover bean filling or prepare fresh to balance texture and seasoning.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8servings
Amount Per Serving
Calories 159 kcal
% Daily Value*
| Calories | 159kcal | 8% |
| Carbohydrates | 28g | 9% |
| Protein | 7g | 14% |
| Fat | 3g | 5% |
| Saturated Fat | 1g | 5% |
| Sodium | 189mg | 8% |
| Potassium | 281mg | 6% |
| Fiber | 7g | 28% |
| Sugar | 3g | 6% |
| Vitamin A | 438IU | 9% |
| Vitamin C | 11mg | 12% |
| Calcium | 54mg | 5% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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