Veggie Tostadas




Being a Mom, i am definitely concerned about my child's nutrition..whether she gets enough daily or not. Offering rice and veggies need not be a daily boring routine. You can replace rice, lentils and yoghurt with wheat, beans and cheese. Try this mexican recipe for an interesting lunch or dinner.


* 1 cup Cooked Black Beans
* 1/2 cup cooked quinoa with salt
* 1/2 cup cooked wild rice ( if available) with salt
* 6-8 corn tortillas ( you can use wheat rotis)
* Olive oil for cooking
* 1 cup iceberg lettuce ( you can use fresh baby spinach to replace)
* 1/2 cup red, green bellpeppers ( capsicum)
* 1/2 cup finely chopped onions
* 1 chopped avocado
* 2 tbs.Fresh Lime juice
* Chopped Coriander leaves
* black pepper powder
* 1/2 cup grated Cheddar or mozarella cheese



Puree cooked beans, coriander leaves, lime juice, salt, black pepper. Heat the oven at 400 F. Slightly coat the tortillas ( pronounced as tortiyas ) with olive oil and place on a baking sheet and bake until just crisp for 10-12 minutes. If yours is an old oven, keep for 15 minutes. Simultaneously, heat a saucepan on the stove and warm the beans puree on medium heat. After the tortillas are baked, spread this beans mixture on them, sprinkle chopped greens, bell peppers, onions, avocado..and squeeze lime juice on top. Generously sprinkle shredded cheese on top. Serve a side dish of rice or quinoa. Break free to try your other favorite veggies, olives, corn etc to garnish. The kids might love these if they participate in dressing up these tostadas...with 15gms protein, 12gms fat, 40gms carbs, 10gms fiber, 2mg iron, 55mg calcium, 5gms sugar and 340mg sodium, these tostadas are Mom's good friends.