Mediterranean Diet Classic Mexican Tostada
Elevate your mealtime with a vibrant fusion of Mediterranean and Mexican flavors in this Mediterranean Diet Classic Mexican Tostada. Built on hearty whole wheat tortillas brushed with extra virgin olive oil and baked to crispy perfection, this recipe combines the protein-packed goodness of cumin-spiced mashed black beans with a refreshing medley of diced cherry tomatoes, creamy avocado, crunchy cucumber, and tangy red onion. A squeeze of fresh lime juice and a sprinkle of fragrant cilantro brighten the dish, while a crumble of feta cheese adds a salty, decadent touch. Ready in just 25 minutes, this wholesome, nutrient-rich dish is perfect for a quick lunch or a light dinner that’s bursting with flavor, nutrition, and Mediterranean-inspired flair. Make every bite a celebration of health and zest!
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Recipe Information
Ingredients
- 4 pieces Whole wheat tortillas
- 4 tablespoons Extra virgin olive oil
- 1.5 cups Canned black beans
- 1 teaspoon Cumin powder
- 0.5 teaspoon Salt
- 1 cup Cherry tomatoes
- 1 medium Avocado
- 0.5 small Red onion
- 0.5 medium Cucumber
- 1 large Lime
- 0.25 cup Fresh cilantro
- 0.5 cup Feta cheese
- 0.25 teaspoon Black pepper
Instructions
Preheat the oven to 375°F (190°C).
Brush each side of the whole wheat tortillas with 1 tablespoon of extra virgin olive oil.
Arrange the tortillas on a baking sheet and bake for 7-8 minutes or until they become crispy and golden brown. Remove from the oven and let them cool slightly.
Meanwhile, in a small pan over medium heat, add the canned black beans along with 1/4 cup of water, cumin powder, and salt. Stir occasionally and cook until heated through, about 5-6 minutes.
Mash the black beans using a fork or potato masher until they form a chunky paste. Set aside.
Dice the cherry tomatoes, avocado, red onion, and cucumber into small, uniform pieces and place them in a mixing bowl.
Squeeze the juice of the lime over the diced vegetables and add the fresh cilantro and black pepper. Mix well to combine.
To assemble the tostadas, spread a layer of the mashed black beans over each crispy tortilla.
Top with the vegetable mixture, spreading it evenly.
Crumble the feta cheese over the top of each tostada.
Serve immediately, enjoying the mix of fresh Mediterranean and vibrant Mexican flavors.
Nutrition Facts
Calories |
1939 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 108.5 g | 139% | |
| Saturated Fat | 23.6 g | 118% | |
| Polyunsaturated Fat | 3.7 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 4286 mg | 186% | |
| Total Carbohydrate | 201.7 g | 73% | |
| Dietary Fiber | 55.3 g | 198% | |
| Total Sugars | 15.2 g | ||
| Protein | 57.2 g | 114% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 784 mg | 60% | |
| Iron | 17.5 mg | 97% | |
| Potassium | 3204 mg | 68% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
