This Taco Tuesday try Black Bean and Vegetable Tostadas!
-Jul 29, Caroline Blight, Nutrition -
For many of us Mexican food is limited to a fajita kit or a chilli con carne. But Mexican food is far more exciting than that and the good news is it’s actually pretty easy to make and full of flavour. Perfect for serving a crowd, these cute tostadas are a healthy, veggie-friendly twist on a classic. The black beans can be tinned or soaked and boiled yourself. A couple of drained tins should be about right – this recipe is very forgiving so sub in different colour peppers or onions if that’s what you have and don’t worry if the beans are slightly over or under.
Black beans themselves, so common in Mexico but less so here, are so good for our bodies. They are packed with fibre and can help lower bad cholesterol. They are packed with plant protein and also magnesium and potassium.
The veggies are cooked in a way to lock in as much goodness as possible and if you are vegan you can also top with a vegan cheese or just eat them without. If you can’t find corn tortillas, taco shells also work – just skip the grilling step and use the veg and beans as a taco filling instead.
For the bean layer:
1 teaspoon olive oil
2 teaspoons ground cumin
1 heaped teaspoon chipotle paste (less if you prefer it mild)
½ teaspoon salt
400g cooked black beans
½ cup water
1 tablespoon smoky BBQ sauce
For the vegetable layer:
1 onion, finely sliced
1 large yellow pepper, deseeded and finely sliced
1 large corgette (zucchini) sliced into batons
4 garlic cloves, minced or grated
1-2 tablespoons olive oil
12 corn tortillas
Grated cheddar cheese
Guacamole, sour cream, jalapenos and chopped coriander to serve
First prep the vegetables and lay on a roasting tin, toss in the olive oil and add the garlic. Place in a 180 / 150 Fan / Gas oven for 15mins until all the veg is soft but not browning.
While that’s cooking make the beans. Simply fry the cumin and the chipotle paste in the oil then add the beans and salt. Stir well and add the water. Allow to boil until evaporated, around 5mins, then add the BBQ sauce and mash the beans a little. They don’t need to be all mush just generally broken up.
Arrange the corn tortillas on a baking sheet and divide the beans onto them, spread and top with a portion of the warm cooked vegetables and then grated cheese. Place under a hot grill until the cheese has melted, plate and garnish with fresh coriander. Serve immediately with guacamole and sour cream.