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!

Explore More

Vegetarian
Gluten-Free
Quick
Dinner
Entree

More Recipes by Kelsey Russell-Murray

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.

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