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Vegetable Bean Tostadas

Vegetable Bean Tostadas


Vegetable Bean Tostadas

Preparation Time: 30 minutes
Number of Servings:
Cups of Fruits and Vegetables Per Person: 2


  • 6 flour tortillas
  • 1/2 cup fat free cottage cheese
  • 1/4 tsp salt
  • 3 Tbsp lemon juice
  • 15 oz can garbanzo beans, rinsed and drained
  • Nonstick cooking spray
  • 1/4 cup onion, minced
  • 1 garlic clove, mince
  • 1/4 cup fresh parsley, chopped
  • 2 Tbsp fresh cilantro
  • 1 tbsp sesame seeds, toasted
  • 2 cups cucumber, thinly sliced
  • 3 cups fresh spinach, shredded
  • 3 cups tomato, chopped
  • 6 Tbsp fat free sour cream
  • 1 Tbsp green onions, finely chopped


  1. Arrange tortillas in single layer on baking sheet.
  2. Bake at 350°F for 6 minutes on each side or until crisp.
  3. Let cool on wire rack.
  4. Place cottage cheese, salt, lemon juice, and garbanzo beans in a blender or food processor; process until smooth.
  5. Spoon mixture into a bowl; set aside.
  6. Coat nonstick skillet with cooking spray.
  7. Place over medium-high heat and add onion and garlic; sauté until tender.
  8. Add onion mixture, parsley, cilantro, and sesame seeds to bean mixture, stirring well.
  9. To serve: spread bean mixture evenly over each tortilla.
  10. Top with cucumber, spinach, tomato, sour cream, and green onion. 

Nutrition Facts

Serving Size: 1/6 of recipe

Amount Per Serving
Calories 240
Calories from Fat 40 % Daily Value (DV)*
Total Fat 5g 7%
Saturated Fat 1g 5%
Cholesterol 0mg 0%
Sodium 340mg 14%
Total Carbohydrate 39g 13%
Dietary Fiber 6g 24%
Sugars 6g
Protein 11g
Vitamin A 40%
Vitamin C 50%
Calcium 15%
Iron 30%
* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**
Fruit: 0
Vegetables: 1
Meat: 1
Milk: 0
Fat: 0
Carbs: 2
Other: 0
** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included. Source: 5 A Day for Better Health: cdc.gov

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