Vegetable-Bean Tostadas

Egg-free
Heart-Healthy
High-Fiber
Kosher
Low-Calorie
Low-Cholesterol
Low-Sodium
Low-Sugar
Nut-free
Vegetarian / Meatless
Weight Management
Wheat-Free / Gluten-Free
Dish type
Dinner
Serves
2
Ready in
23 minutes

Ingredients

  • 2 corn tortillas
  • 1/2 cup sliced white mushrooms
  • 1/2 cup chopped broccoli
  • 1/2 cup shredded carrots
  • 1/2 can spicy vegetarian refried beans
  • 1 Roma (plum) tomato, diced
  • 1/2 avocado, chopped
  • 2 tbsp. lowfat shredded Mexican cheese
  • 2 tbsp. fat-free sour cream
  • Sliced green onions, chopped fresh cilantro (optional)

Directions

Prep Time
15 minutes
Cook Time
8 minutes
Ready in
23 minutes
  1. Coat a large skillet with nonstick cooking spray. Heat over medium heat. Add tortillas; cook 30 seconds per side or until golden. Remove and keep warm.
  2. Add mushrooms, broccoli and carrots to skillet. Cook, stirring, 5 minutes or until tender; set aside. In a medium saucepan cook refried beans over medium heat 2 minutes or until heated through.
  3. Spread refried beans on tortillas. Top evenly with cooked vegetables, tomato, avocado, cheese and sour cream. Sprinkle with green onions and cilantro, if desired, and serve.

Nutritional Information

Serving Size
1
Per Serving
Calories 278, Calories Fat 104, Total Fat 11g, Saturated Fat 2g, Cholesterol 6mg, Sodium 459mg, Carbohydrate 38g, Protein 11g
Serving Size1
Calories278
Calories Fat104
Calories (fat) extra37
Total Fat11g
Total Fat (extra)18
Saturated Fat2g
Saturated Fat (extra)12
Cholesterol6mg
Cholesterol (extra)2
Sodium459mg
Sodium (extra)19
Potassium634mg
Carbohydrate38g
Carbohydrate (extra)13
Fiber10g
Fiber (extra)44
Sugars0g
Protein11g
Vitamin C23mg
Vitamin C (extra)39
Iron2mg
Iron (extra)14