Spicy Bean Tostadas

Cooking Light
6 servings


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6 (6-inch) flour tortillas
1/3 cup 1% low-fat cottage cheese
1/4 teaspoon salt
2 tablespoons lemon juice
1 (15-ounce) can chickpeas (garbanzo beans), drained
Vegetable cooking spray
1/4 cup minced onion
1 garlic clove, minced
1/4 cup chopped fresh parsley
1 tablespoon sesame seeds, toasted
2 cups thinly sliced cucumber
3 cups shredded fresh spinach
3 cups chopped tomato
6 tablespoons low-fat sour cream
1 tablespoon finely chopped green onions


Arrange tortillas in a single layer on a baking sheet. Bake at 350° for 6 minutes on each side until crisp. Let cool on a wire rack.

Place cottage cheese and next 3 ingredients in a blender or food processor; process until smooth. Spoon mixture into a bowl; set aside.

Coat a small nonstick skillet with cooking spray; place over medium-high heat until hot. Add onion and garlic; sauté 2 minutes or until tender. Add the onion mixture, parsley, and sesame seeds to bean mixture; stir well.

Spread about 1/4 cup bean mixture evenly over each tortilla; top with 1/3 cup cucumber, 1/2 cup spinach, 1/2 cup tomato, 1 tablespoon sour cream, and 1/2 teaspoon green onions.

Created date

June 2004

Nutritional Information

Calories 250
Caloriesfromfat 24 %
Fat 6.7 g
Satfat 1.9 g
Monofat 2.1 g
Polyfat 2 g
Protein 11.2 g
Carbohydrate 38.5 g
Fiber 5.4 g
Cholesterol 6 mg
Iron 4 mg
Sodium 427 mg
Calcium 132 mg