5 Minute Vegetarian Tostada Recipe

by Registered Dietitian, Andrea Holwegner | Jan 12, 2019

Sometimes the best things in life are really this simple. Try this delicious vegetarian tostada recipe for a fast Meatless Monday supper or to change up your typical vegetarian lunch.  

Makes 1 Serving

What you need:

2 Corn Tostadas*
1/2 cup pinto beans, drained and rinsed (or canned refried beans)
1/4 cup cheddar cheese grated (or queso fresco Mexican cheese)
4 leafs of butter lettuce (or any lettuce you have on hand)
1/2 cup grape or cherry tomatoes, halved
1/2 red pepper, diced
1/4 cup light sour cream
1 tbsp fresh lime juice
4 tbsp cilantro, chopped

How you prepare:

1. Place corn tostadas on a plate and layer with cheese, lettuce, beans, pepper and tomatoes (any order you like!).
2. In a small bowl mix together sour cream, lime juice and cilantro. Spoon on top of tostadas.

*Tostadas are small hard shell corn tortillas typically found in Mexican/Latin stores. Alternatively you can use hard shell tacos, soft corn tortillas or soft flour tortillas.

Variations: Just about anything goes when it comes to making a tostada. Try black beans, kidney beans, feta cheese, corn kernels, sliced avocado, salsa, hot peppers and more!

Nutrients per serving:

Calories 471
Carbohydrates 50.7 g
Protein 18.7 g
Fat 23 g
Dietary Fiber 10.6 g

Looking for more support for vegetarian meal planning? Our Calgary nutritionist team can help. We offer nutrition counseling at our local Calgary office or can meet with you virtually by phone or video conferencing if you live outside of Calgary. For more information about our nutrition counseling for vegetarian and plant-based meal planning or for weight concerns, eating disorders, digestive health issues such as IBS (irritable bowel syndrome), high cholesterol, diabetes, sports nutrition or pediatric nutrition visit: Registered Dietitian Nutrition Counseling