Ready to shake up your tostada Tuesday? Forget the usual toppings and get ready for a flavor explosion! We’re topping crispy, gluten-free tostada shells with a smoky, savory black bean mash and a brilliantly unique kiwi salsa. The secret to the salsa is letting the onions marinate in lime juice, which mellows their bite and deepens the flavor. It’s a fresh, fast, and unbelievably delicious meal that proves vegetarian cooking is anything but boring.
Ingredients
• (Serves 4)
• ½ cup / 75g chopped white onion, plus ⅓ cup / 50g minced white onion, divided
• 1 tablespoon / 15ml fresh lime juice
• ¼ teaspoon salt
• 3 medium kiwifruit, peeled and diced
• ½ cup / 20g coarsely chopped cilantro
• 1 tablespoon finely chopped jalapeño chile
• 3 dried New Mexico chiles, seeded and cut into small pieces
• 2 teaspoons / 10ml olive oil
• 1 15-ounce / 425g can black beans, drained, liquid reserved
• 4 tostada shells
• 1 cup / 240g plain nonfat Greek yogurt
Instructions
1. First, make the salsa. In a medium bowl, toss together the chopped onion, lime juice, and salt. Let this mixture stand for 15 minutes, stirring occasionally, to allow the flavors to meld. Afterwards, stir in the diced kiwifruit, cilantro, and jalapeño. Set aside.
2. Prepare the chile powder. In a spice mill or clean coffee grinder, grind the dried New Mexico chiles until they form fine particles, similar in texture to sugar. Set this aside for later.
3. Cook the beans. Heat the olive oil in a nonstick skillet over medium heat. Add the minced onion, cover, and cook for 5 minutes, stirring occasionally, until softened. Stir in the black beans, ½ cup of the reserved bean liquid, and 2½ teaspoons of your freshly ground chiles. Use a fork or potato masher to mash the beans directly in the pan, leaving some whole for a great texture. Continue to cook for 5 minutes, stirring often, until the mixture is thick but still moist.
4. Assemble and serve. Place one tostada shell on each of four plates. Carefully spread the bean mixture over each tostada, leaving a small ½-inch border. Top each with a generous dollop of Greek yogurt (about ¼ cup) and a spoonful of the kiwi salsa (about ¼ cup). Finish with a final dusting of the ground chiles and serve immediately with any remaining salsa on the side.
Nutritional Information
• Nutrition Information (per serving)
• Calories: 241
• Protein: 12 g
• Total Fat: 6 g
• Saturated Fat: 1 g
• Carbohydrates: 37 g
• Cholesterol: 0 mg
• Sodium: 325 mg
• Fiber: 7 g
• Sugar: 13 g
Pro Tips
• Control the heat by tasting your jalapeño before adding it. For less spice, be sure to remove the seeds and white membranes, which hold most of the capsaicin.
• When mashing the beans, don’t overdo it! Leaving some beans whole creates a wonderful, rustic texture that’s much more satisfying than a completely smooth purée.
• The kiwi salsa is a game-changer, but feel free to experiment with other fruits like diced mango or pineapple for a different tropical twist.
• To save time on a busy night, you can prepare the kiwi salsa and the ground chile powder a day in advance. Store the salsa in an airtight container in the refrigerator.
FAQ
Q: Is this vegetarian tostada recipe a good source of protein
A: Yes, this is a fantastic high-protein vegetarian meal. Each serving provides 12 grams of protein, primarily from the savory black bean mash and the creamy Greek yogurt topping.
Q: How can I make these black bean tostadas vegan
A: To make this recipe completely vegan, simply substitute the nonfat Greek yogurt with your favorite dairy-free alternative. A dollop of plant-based sour cream, cashew cream, or a plain, unsweetened vegan yogurt would work beautifully.
Q: What can I use instead of New Mexico chiles
A: If you can’t find dried New Mexico chiles, you can substitute them with ancho chiles for a similar mild, smoky flavor. In a pinch, you could use 1 to 1 ½ teaspoons of a high-quality, pre-ground chili powder, but grinding your own provides the best flavor.
Q: Can I meal prep these vegetarian tostadas for later
A: Absolutely. For easy assembly, you can prepare the kiwi salsa and the black bean mash up to 2 days in advance and store them in separate airtight containers in the refrigerator. When you’re ready to eat, simply reheat the bean mixture and assemble on fresh tostada shells.
