Towering Tostadas

These vegetarian tostadas pack a meaty punch with a layer of protein-rich beans. Roasted pepitas (pumpkin seeds) are often used in Mexican dishes.


4 servings (serving size: 1 tostada)

Recipe from

Oxmoor House

Recipe Time

Prep: 20 Minutes
Cook: 13 Minutes

Nutritional Information

Calories 282
Caloriesfromfat 26 %
Fat 8.3 g
Satfat 2.1 g
Protein 15.3 g
Carbohydrate 41.5 g
Fiber 10.7 g
Cholesterol 8 mg
Iron 3 mg
Sodium 657 mg
Calcium 191 mg


4 (5-inch) corn tortillas
Olive oil-flavored cooking spray
1 (16-ounce) can fat-free refried beans
2 cups shredded lettuce
2 tablespoons finely chopped green onions
1 tablespoon chopped fresh cilantro
1/3 cup (1.3 ounces) preshredded 2% reduced-fat Mexican blend cheese
1 orange or green bell pepper, seeded and thinly cut into 12 rings
1/2 avocado, peeled and cut into 8 slices
1/2 cup pico de gallo (such as Goya)
1/4 cup fat-free sour cream
2 tablespoons roasted pepitas
Lime wedges (optional)


1. Place a baking sheet inside oven, and preheat oven to 350°.

2. Lightly coat corn tortillas on both sides with cooking spray; place on preheated pan. Bake at 350° for 6 to 8 minutes or until crisp and golden. Cool tortillas on a wire rack.

3. Heat beans in a small saucepan over low heat 5 minutes, stirring often. Combine lettuce, onions, and cilantro in a bowl; toss.

4. Divide beans evenly among tortillas. Top each tostada with 1/2 cup lettuce mixture, 4 teaspoons cheese, 3 bell pepper rings, 2 avocado slices, 2 tablespoons pico de gallo, 1 tablespoon sour cream, and 1 1/2 teaspoons pepitas. Garnish with lime wedges, if desired.

Katherine Cobbs,

Oxmoor House Healthy Eating Collection,

Oxmoor House

October 2006
My Notes

Only you will be able to view, print, and edit this note.

Add Note