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Quick and Easy Vegan Tostadas

Gluten-free, WFPB, weight loss friendly

picture of tostada, which is a baked firm corn tortilla covered in mashed beans and topped with vegetables, avocado, cilantro, and salsa

Who Loves Mexican-inspired dishes? This chick does!


Did you know that unlike burritos and North American versions of tacos, tostadas are actually authentically Mexican?!


Tostada shells are one of the main items I see for sale in our local Mexican grocery store. And they are also really easy to make at home in a healthier way!


So today I thought I would share with you this really simple homemade full tostada recipe - including the tostada, the beans, and a lot of options for toppings to make this meal filling and perfect for weight loss if that's a goal.


My daughter also enjoyed this recipe, which was a super big win for us because she's stopped liking beans (my fault for not offering them enough before she developed her own opinions).



Picture of tostadas covered in homemade mashed beans, avocados, bell peppers, lettuce, olives, and salsa



These beans are WAY healthier than the refried beans you get from a can, which may contain animal lard or other forms of saturated fat. Even though you will likely make the mashed beans from canned beans, these are still considered quite healthy- especially if you can get a salt-free variety.


For children and those not trying to lose weight, you can add some vegan cheese on top, which definitely adds a savory quality and some of the extra fat calories that kids need as they grow!


Otherwise, the best part about these tostadas is that you can pack a good amount of healthy vegetables on top! Having 1/2 of our meal come from non-starchy vegetables or fruit is a great way to lower calorie density which is good for weight loss.


So how do you make them?


The first step is to bake your corn tortillas. You do this by just placing them flush on a baking sheet and baking in a 400F oven for about 10 minutes.


Next, cook some onions and garlic in a saucepan. Add the pinto beans and spices and bring to a simmer. Then puree or mash the beans into your preferred consistency (I like mine a little more runny which is more authentic to Mexican refried beans anyway!).


Next, prep your chosen vegetables. It's best to slice things pretty thinly or chop finely so that it's easier to bite through the tostada.


Once everything is cooked, assemble by placing beans, cheese, and vegetables on the tostadas and topping with your favorite salsa, hot sauce, cilantro, and a squeeze of lime.


Traditional tostadas might only have cheese, lettuce, and tomatoes. But I like piling mine high with shredded cabbage, lettuce, tomato, olives, avocado, bell peppers, and much more! You can make them as extravagant or simple as you wish!


I hope you enjoy the flavor and ease of making these easy vegan tostadas, and that they can become a staple in your house like they have mine!



Recipe for easy vegan tostadas

Here's where you can print the recipe!


Photo of Lucy Luong, the recipe author

Hello, many of you may be new to my blog, so I just wanted to introduce myself. I'm Lucy, a registered dietitian with a Master's in Public Health. Because of my health degrees, I love to share my knowledge about optimal nutrition and lifestyle because I really believe nutrition information should be available to everyone. So I hope you find this blog very informative and helpful! If you are someone who wants to leave dieting behind and find a true and sustainable lifestyle for weight loss and disease reversal, I'd love to touch base about my Ditch-the-Disease Program.




This recipe was developed by Lucille Luong


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Do you need help transitioning to a plant-forward or plant-based diet? I do just that! Don't stay stuck, reach out today to learn more about my program here.




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