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Simple Tostadas with Refried Beans & Sautéed Veggies

Serves: 6

Time: 30 minutes


1.5 Tbsp oil (any kind will do)

1-2 cloves Garlic (finely chopped)

1/2 tsp Cumin

1/2 tsp Chili Powder

2 cups cooked beans (or 1 can beans, drained, reserve water)

Salt and Pepper to taste

2 cups chopped vegetables (squash, bell pepper, mushroom, onion, etc.)

1 cup shredded cheese

6 corn tortillas

Optional toppings: salsa, chopped tomato, lettuce greens, herbs, sour cream


1.  In a skillet, heat OLIVE OIL; add GARLIC, CUMIN, and CHILI POWDER; sauté until fragrant (about 2 min).

2.  Add beans and mash with a potato masher to your liking.

3.  Add bean juice (or plain water) in small amounts to reach desired texture, stirring as needed; add SALT and PEPPER to taste.

4. Heat a second skillet to medium-high. Add 1-2 tbsp oil. Add vegetables with pinch of salt and pepper. Sautee in pan for 15-20 minutes until golden brown. Try not to stir too much, so vegetables can brown on pan. (Vegetables can also be roasted in oven at 400-degrees for 35-40 minutes).

5. Assembly: Start with corn tortilla, spread refried beans, top with vegetables and cheese and other desired toppings.

Notes: to make tostada shells, add corn tortillas to a baking sheet. Lightly spray each side with oil. Bake at 400 degrees for 5 minutes. Flip, and bake an additional 5-10 minutes until crispy.

Nutrition: 1 tostada, 188 calories, 7 g total fat, 8 mg cholesterol, 386 mg sodium, 24 g carbohydrate, 7 g fiber, 8 g protein

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