Mushroom & Refried Bean Tostadas
Recipe by Kelsey Russell-Murray
Ingredients
13
Time
15m
Serves
4
These vegetarian mushroom and bean tostadas take less than 20 minutes to make and are so delicious. The crispy tortilla feels indulgent, but this healthier version is baked instead of fried. The savoury mushrooms and pinto beans are topped with a tart and crunchy cabbage slaw which makes for the perfect flavor combination. And tostadas are all about the toppings. Salty feta, creamy avocado and spicy salsa verde add an extra kick.
Dinner
Gluten-Free
Vegetarian
Ingredients
4large
Corn Tortillas
1/4tsp
Sea Salt
1/8tsp
Black Pepper
1/4tsp
Garlic Powder
1/4cup
Extra-Virgin Olive Oil
1/2small
Purple Cabbage
1Tbsp
Rice Vinegar
1Tbsp
Maple Syrup
1227g package
Cremini Mushrooms
1398ml can
Pinto Beans
1/3cup
Feta Cheese
4Tbsp
Salsa Verde
2med
Avocado
Instructions
1
Preheat oven to 400-degrees Fahrenheit. Place tortillas on a baking sheet. Brush both sides with olive oil and then sprinkle with a pinch of salt, pepper and garlic powder. Bake for 5-10 minutes until brown and crispy on both sides.
2
Add 2 Tbsp olive oil, maple syrup, rice vinegar, and a pinch of salt and pepper to a large bowl and whisk to combine. Add the shredded cabbage and toss to coat. Set aside.
3
Warm 1 Tbsp of olive oil in a large frying pan over medium-high heat. Add the mushrooms and season with salt and pepper. Cook for 4-5 minutes until softened, stirring occasionally.
4
Add the beans to the pan with the mushrooms and cook until heated through, approximately 2 -3 minutes. Remove from the heat. Using a fork or masher, coarsely mash the bean mixture to desired texture. Season with salt and pepper.
5
To serve, transfer the tortillas to individual plates. Spoon on the mushroom-bean mixture and cabbage slaw and top with feta, salsa verde and avocado.
6
Best served fresh. Individual components can be stored separately in the fridge for 1-2 days.
7
Substitutions: Substitute wheat or whole wheat tortillas instead of corn tortillas if you prefer. Omit feta or substitute plant-based cheese if you are vegan. Substitute another variety of bean instead of pinto beans if you prefer. Omit the salsa verde if you are sensitive to spice. Substitute with pico de gallo or mild salsa if you prefer!
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I have been working as a Registered Dietitian for 8 years now, the majority of which has been spent working as a clinical inpatient RD in a hospital. I specialize primarily in critical care and stroke nutrition. In 2020 I opened my virtual private practice, Gut Healthy Dietitian, where I specialize primarily in gut and digestive-health related diseases and conditions. I have an Honours Bachelor of Science in Nutrition as well as a Graduate Diploma of Integrated Dietetic Internship.