Black Bean & Veggie Tostada Olé

Black Bean & Veggie Tostada Olè final plated.jpg

Photo attribution: 

Christina Platter
Black Bean & Veggie Tostada Olé
Budget-friendly recipe
570

This tostada olé has tasty veggies & protein to give you energy for play.

Ingredients

1
tablespoon

separated

¼
cup

medium chopped

1
cup

medium chopped

1
cup

canned, frozen, or fresh

1
cup

medium chopped

1
cup

medium chopped

1
tablespoon

finely chopped

1 per person

2

roughly chopped (for salsa)

4

roughly chopped (for salsa)

1

medium chopped (for salsa)

1

roughly chopped (for salsa)

What You'll Need

  • Chef knife
  • Cutting board
  • Measuring spoons
  • Measuring cups
  • Skillet
  • Mixing Bowls

Directions

  1. Heat 2 teaspoons canola oil in medium skillet. Add onion, bell peppers, corn, zucchini, and yellow squash. Cook, stirring occasionally, until vegetables are softened, about 6 minutes. Set aside.
  2. Heat 1 teaspoon canola oil in medium skillet. Add 1 tablespoon of finely chopped garlic. Cook for 30 seconds. Add can of refried beans. Mix beans and garlic together until smooth and heated through. Set aside.
  3. Prepare salsa: Blend 2 cloves of chopped garlic and 4 medium chopped tomatoes until smooth. Place in a bowl and add 1 medium chopped onion and 1 bunch of chopped cilantro or epazote leaves.
  4. Spread a thin layer of the bean and garlic mixture on top of a tostada. Add a spoonful of the cooked vegetables. Top with salsa and queso fresco. Eat by picking up the tostada with both hands.

Nutrition Info and more

Serving size:
cups
Total calories:
330
Total fat:
15 g
Saturated fat:
6 g
Carbohydrates:
36 g
Protein:
14 g
Fiber:
8 g
Sodium:
655 mg
Attribution

Publication: 

Author: 

Cooking Environment: 

TextEmail   SharePrint