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healthy vegetarian black bean tostadas served on a white cutting board, topped with cheese and tomatillo salsa
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5 from 5 votes

Healthy Black Bean Tostadas with Zucchini and Corn

These healthy Black Bean Tostadas are made with fresh vegetables and are oh, so delicious. Crispy and flavorful with every single bite, this nutritious and appetizing Mexican recipe is out-of-this-world good and better than take out!
Prep Time10 minutes
Cook Time50 minutes
Total Time1 hour
Course: Main Course
Cuisine: Mexican
Servings: 4 servings
Calories: 444kcal
Author: Anjali Shah

Ingredients

  • ½ tbsp extra virgin olive oil
  • cups fresh white or yellow corn kernels
  • 1 cup chopped red onion
  • 3 cloves garlic finely chopped
  • 4 medium tomatoes roughly chopped
  • 3 medium zucchini diced
  • 15 oz black beans, rinsed and drained 1 can
  • 1 tsp dried oregano
  • ¼ tsp ground black pepper
  • ½ tsp Salt more to taste
  • 8 warm corn tortillas Use 2 tostadas per person; make sure you get corn tortillas that have 70-80 calories and 2g fiber per tortilla
  • Tomatillo salsa (I like the kind from Trader Joe's)
  • 8-16 tbsp Grated Monterey Jack Cheese or Mexican 4 cheese blend Use 1-2 tbsp per tostada
  • Cilantro chopped, for topping

Instructions

  • Preheat broiler to 350 degrees. Spray a baking sheet with cooking spray.
  • Warm up the corn tortillas in a microwave, wrapped in a paper towel (about 30 seconds). Place the corn tortillas on the baking sheet, spray tops of tortillas lightly with cooking spray.
  • Put the tortillas under the broiler, bake until golden brown and crispy.
  • Heat a pan over medium high heat. Add olive oil, onions, garlic, and tomatoes to the pan. Let cook for 10 minutes.
  • Add zucchini, cook until tender - 10 to 12 minutes. Add corn, beans, oregano, pepper, salt to taste (if needed). Cook 3-5 minutes.
  • Split filling among the tostada shells, top with 2-4 tsp salsa and no more than 1-2 Tbsp of cheese.

Video

https://youtu.be/p6Dh_-U_r2M

Notes

Top Tips for Making Healthy Tostadas
  • Don't overcook the tortillas! Check them often while they are under the broiler.
  • If you don't have spray oil, then you can brush some regular oil over the tostadas.
  • If you have leftovers, you may want to store the tostadas separately from the filling/topping ingredients. This will prevent the tostadas from getting soggy! We store the crunchy shell in an air airtight container on the counter, and keep the fillings in a separate airtight container in the refrigerator - they will keep for up to 4 days.
  • Feel free to add any other vegetables you like! Red bell pepper, roasted sweet potatoes, or other roasted veggies would both work well in this recipe. If you switch out the veggies and don't use corn in the vegetable mixture, you can always add a corn relish or corn salsa in addition to the tomatillo salsa as a topping!
Slightly adapted from Self.com

Nutrition

Serving: 2tostadas | Calories: 444kcal | Carbohydrates: 69g | Protein: 22g | Fat: 11g | Saturated Fat: 4g | Trans Fat: 1g | Cholesterol: 18mg | Sodium: 803mg | Potassium: 1363mg | Fiber: 15g | Sugar: 15g