Lentil & Veggie Tostadas
For individual pizzas, spread tostado shells with mashed beans, made fresh from dry red lentils cooked in a spice-herb broth. Top with chopped broccoli, tomatoes, zucchini, and/or yellow summer squash and sprinkle Monterey Jack cheese.
Ingredients
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1-3/4 cups water
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3/4 cup dry red lentils, rinsed and drained
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1/4 cup chopped onion
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1 to 2 tablespoons snipped fresh cilantro
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1 clove garlic, minced
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1/2 teaspoon salt
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1/2 teaspoon ground cumin
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4 tostada shells
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2 cups chopped fresh vegetables (such as broccoli, tomato, zucchini, and/or yellow summer squash)
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3/4 cup shredded reduced-fat Monterey Jack cheese (3 ounces)
Directions
1.
In a medium saucepan stir together water, lentils, onion, cilantro, garlic, salt, and cumin. Bring to boiling; reduce heat. Simmer, covered, for 12 to 15 minutes or until lentils are tender and most of the liquid is absorbed. Use a fork to mash the cooked lentils.
2.
Spread the lentil mixture on tostada shells; top with the vegetables and cheese. Place on a large baking sheet. Broil tostadas 3 to 4 inches from the heat about 2 minutes or until cheese is melted. Makes 4 servings.
Nutrition information
Calories 269, Total Fat 9 g, Saturated Fat 3 g, Monounsaturated Fat 0 g, Polyunsaturated Fat 0 g, Cholesterol 16 mg, Sodium 595 mg, Carbohydrate 34 g, Total Sugar 3 g, Fiber 8 g, Protein 16 g. Daily Values: Vitamin A 0%, Vitamin C 0%, Calcium 22%, Iron 13%. Exchanges: Vegetable 1, Starch 1, Milk .5, Lean Meat .5.
Percent Daily Values are based on a 2,000 calorie diet
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