Tostadas with Dark Leafy Greens

Tostadas With Dark Leafy Greens

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Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 8 servings

This is a great way to eat your greens. Used as a topping to refried beans and crema-style yogurt that’s been layered onto a base of our crunchy baked tostadas, these dark leafy salad...


Ingredients

    1 recipe basic baked tostadas

    2 (15 ounces) cans black beans, drained and rinsed

    ½ cup vegetable stock or water

    3 tablespoon olive oil, divided

    1 yellow onion, minced

    ½ cup plain 2% fat Greek yogurt

    2 limes, one zested, both juiced

    4 cups mixed greens, with any large leaves torn into bite-size pieces

    1 tablespoon chopped chives

    Salt and pepper, to taste

Nutrition Facts

Calories

201 cals

Fat

8 g

Saturated Fat

2 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

4 g

Carbohydrates

26 g

Sugar

2 g

Fiber

9 g

Protein

10 g

Sodium

495 mg

Directions

  1. Make the refried beans: Mash the beans in a bowl until they are smooth but still a little chunky. Add a little stock and water as needed until you get the right consistency.
  2. In a nonstick skillet, heat 1 tablespoon of the oil over a medium-high flame. Add the minced onion. Cook stirring until transparent. Add the mashed beans. Cook stirring until heated through. Add more liquid if needed for consistency. Set aside.
  3. In a separate bowl beat together the yogurt, ½ the lime juice, all the zest plus a generous pinch of salt until well blended. Set aside.
  4. In a salad bowl mix the remaining lime juice and olive oil together with a generous pinch of salt and chives. Pile the greens on top and toss together until coated.
  5. Assemble the tostadas: Spread each one with the refried bean mixture, top with a dollop of yogurt, and finish with the dressed greens. Serve.

Chef Tips

You can use any flavorful greens you like, such as baby spinach, arugula, watercress, dandelion, chard, or kale

For extra protein, crumble a little feta or low-fat queso fresco into the yogurt.

 

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our Registered Dietitian Kate Ueland, MS, RD, CSO, a board-certified specialist in oncology nutrition, to ensure that each is backed with scientific evidence and follows the guidelines set by the  Oncology Nutrition for Clinical Practice, 2nd Ed.,  published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics.


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