Craving a super-fast, incredibly flavorful, and totally satisfying meal that won’t keep you in the kitchen all night? Look no further! These 20-minute vegan black bean tostadas are your new weeknight hero. With a creamy, spiced bean base and fresh, crunchy toppings, they deliver a serious flavor punch with minimal effort. Let’s get crunching!
Ingredients
• (Makes 4 Servings)
• 1 16-ounce can / 454 g no-salt-added organic black beans, rinsed and drained
• 1⁄2 cup / 120 g canned vegan refried beans
• 1⁄2 teaspoon ground cumin
• 1⁄2 teaspoon chili powder
• 4 tostada shells
• 1 cup shredded lettuce
• 3⁄4 cup diced tomato, about 1 large
• 1⁄4 cup shredded vegan cheddar-style cheese
• 2 tablespoons vegan sour cream
• 2 tablespoons snipped fresh cilantro
Instructions
1. (Start to Finish: 20 minutes)
2. In a medium bowl, combine the rinsed black beans, vegan refried beans, ground cumin, and chili powder. Use a fork or potato masher to coarsely mash the mixture until combined but still retaining some texture.
3. Spread the bean mixture evenly over each of the four tostada shells.
4. Top the tostadas with shredded lettuce, diced tomato, and shredded vegan cheese.
5. Finish with a dollop of vegan sour cream and a sprinkle of fresh cilantro. Serve immediately.
Nutritional Information
• Please note: The following is an estimate and will vary depending on the specific brands of vegan cheese, sour cream, and tostada shells you use.
• Per Serving: Approx. 218 calories, 9 g total fat (2 g sat. fat), 0 mg cholesterol, 253 mg sodium, 22 g carbohydrates, 9 g fiber, 14 g protein.
Pro Tips
• for Perfect Tostadas
• For a warm and even creamier base, gently heat the mashed bean mixture in a small saucepan over medium-low heat for 3-5 minutes before spreading it on the tostadas.
• Don’t be afraid to customize your toppings! Add sliced avocado, pickled jalapeños, diced red onion, or a squeeze of fresh lime juice for an extra layer of flavor and texture.
• Make your own tostada shells by lightly spraying corn tortillas with oil, sprinkling with salt, and baking at 400°F / 200°C for 5-7 minutes per side, or until golden and crisp.
FAQ
Q: Are these vegetarian tostadas a good source of protein
A: Yes, they are an excellent source of plant-based protein. The combination of black beans and refried beans provides approximately 14 grams of protein per serving, making this a hearty and satisfying meat-free meal.
Q: How can I make this tostada recipe gluten-free
A: This recipe is easily made gluten-free. The bean mixture and fresh toppings are naturally gluten-free. Simply ensure you are using certified gluten-free corn tostada shells to keep the entire meal safe for a gluten-free diet.
Q: Can I prepare the components of these tostadas ahead of time
A: Absolutely. To meal prep, you can make the bean mixture and chop all your toppings in advance. Store them in separate airtight containers in the refrigerator for up to 3 days. Assemble the tostadas just before serving to ensure the shells stay perfectly crisp.
