Monday, April 26, 2010

Black Bean and Corn Tostadas

Tostada literally means "toasted" in Spanish and is used to describe a variety of different dishes. Oftentimes it is a tortilla that is toasted or deep fried and then topped with any mix of ingredients. This healthy version bakes the tortillas as opposed to deep frying them and is also vegetarian, although grilled chicken or shrimp would be a great addition; just cook the meat before adding it to the other ingredients. This meat-free version has protein rich black beans and cheese as well as healthy veggies. Unfortunately I didn't have any avocados on hand as these would have been a great topping after the tostadas were cooked. Feel free to add in other veggies or leave something out. The great thing about tostadas is that they are super easy and fast to make and can be made with a lot of things that can be kept on hand. I used a bit of salsa verde that I had to finish the dish but any salsa or guacamole would work too (or the aforementioned avocado slices). Mix a simple green salad and you've got a great, healthy dinner any night of the week in about 15 minutes. Doesn't get much better than that!

Black bean and corn tostadas (serves 2 or 3 people)
  • 6 corn tortillas
  • 1 tbsp olive oil
  • 1 15 oz can black beans, drained and rinsed
  • 1 cup corn, thawed
  • 8 oz cherry or grape tomatoes, halved
  • 1 lime
  • 1/2 tsp red pepper flakes, or 1 small jalapeno, seeded and minced
  • Salt and pepper
  • 1/2 cup grated cheese (Mexican blend, Cheddar or Monterey Jack work well)
  • Salsa, salsa verde, sliced avocado
Preheat oven to 450F.
In a medium bowl, mix black beans, corn, tomatoes, and pepper flakes.
Squeeze the juice of the lime over the mix.
Season with salt and pepper and mix well.
Line a large baking sheet with aluminum foil.
Lay the tortillas out evenly (a little overlap is ok).
Brush each with olive oil.
Top with about 1/3 cup of the bean mixture.
Sprinkle about 1-2 tbsp of cheese over each.
Bake for approximately 10 minutes or until the cheese is melted and the tortillas start to brown.
Remove from oven and top with salsa; serve immediately.

For a printable recipe click here

Black Bean and Corn Tostadas on Foodista

1 comment:

  1. I'm going to try this one this week! Looks delicious -- and easy!