START TO FINISH: 20 minutes MAKES 4 servings
• 13⁄4 cups water
• 3⁄4 cup red lentils, rinsed and drained
• 1⁄4 cup chopped onion
• 1⁄2 teaspoon salt
• 1⁄2 teaspoon ground cumin
• 1 clove garlic, minced
• 1 to 2 tablespoons snipped fresh cilantro
• 4 tostada shells
• 2 cups assorted chopped fresh vegetables (such as broccoli, tomato, zucchini, and/or yellow summer squash)
• 3⁄4 cup shredded Monterey Jack cheese (3 ounces)
1. In a medium saucepan stir together the water, lentils, onion, salt, cumin, and garlic. Bring to boiling; reduce heat. Simmer, covered, for 12 to 15 minutes or until lentils are tender and most of the liquid is absorbed. Use a fork to mash the cooked lentils; stir in cilantro.
2. Spread lentil mixture on tostada shells; top with vegetables and cheese. Place tostadas on a large baking sheet. Broil 6 inches from the heat about 2 minutes or until cheese melts.
PER SERVING: 280 cal., 10 g total fat (4 g sat. fat), 19 mg chol., 427 mg sodium, 33 g carb., 7 g fiber, 15 g pro.
make it vegan
Substitute Monterey Jack-flavor soy cheese for the Monterey Jack cheese.
tip
Lentils come in three main varieties: brown, yellow, and red. All are low in fat and high in fiber and protein, but they cook at different rates. To substitute one lentil type for another, you may need to adjust cooking times. Check the package for directions.
