Ingredients
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8 street-taco corn tortillas (4 1/2-inch, 120 g total), such as Mission Street Tacos Yellow Corn
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4 tsp olive oil, divided
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1 (15-oz) can low-sodium black beans, rinsed and drained (about 1 1/2 cups, 255 g)
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2 cups (454 g) plain 0% Greek yogurt, such as FAGE Total 0%, divided
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1 tsp ground cumin
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1 tsp chili powder
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1 garlic clove, finely grated
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1/4 tsp salt, divided
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2 limes: 1 tsp zest and 3 tbsp juice, divided
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3 cups (210 g) finely shredded green cabbage, or a bag of plain coleslaw mix
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2 tbsp thinly sliced red onion
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1/2 cup chopped fresh cilantro, divided
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3/4 cup (90 g) crumbled cotija cheese
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1 medium avocado (about 136 g flesh), sliced
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Optional: 1 jalapeño, thinly sliced
Allergens Contains: Milk (Greek yogurt, cotija). Some corn tortillas are made in facilities that also handle wheat; check the label if that matters to you.
Instructions
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1
Heat the oven to 425°F. Brush both sides of the tortillas lightly with 2 tsp of the oil and lay them on a sheet pan in one layer. Bake 8 to 10 minutes, flipping halfway, until they're golden, stiff and crackle when you press the center — they crisp further as they cool.
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2
Meanwhile, make the bean layer: in a food processor or with a potato masher, blend the beans with 1 cup of the yogurt, the cumin, chili powder, garlic, 1/8 tsp of the salt and 1 tbsp of the lime juice until thick and mostly smooth, with a few whole beans left for texture. It should hold its shape on a spoon.
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3
Stir the remaining 1 cup yogurt with the lime zest, 1 tbsp lime juice and 2 tbsp of the cilantro into a loose crema.
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4
Toss the cabbage, red onion and remaining cilantro with the remaining 1 tbsp lime juice, 2 tsp oil and 1/8 tsp salt. Let it sit a few minutes; the cabbage softens slightly but stays crunchy.
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5
Spread a thick layer of the bean mixture over each tostada right to the edges, then top with slaw, avocado, cotija, a spoonful of crema and the jalapeño if using. Taste the slaw before serving and add more lime if it needs it; the cotija adds salt, so go easy on more.
Meal Prep Tip
The bean layer and crema keep 4 days refrigerated, and the slaw (undressed) keeps 3. Bake the tostadas and build them just before eating — once topped, they soften within 15 minutes. Slice the avocado last so it doesn't brown.
Storage & Food Safety
Refrigerate the bean mixture, crema and slaw at 40°F or below and use within 3 to 4 days; don't leave topped tostadas out longer than 2 hours (1 hour above 90°F). Crisp tostadas shatter into hard, sharp pieces, so for children under 4 serve the toppings on a warm soft tortilla or in a bowl instead.
Make It Yours
Lower-carb
Make one tostada per person and pile the extra beans and slaw into a bowl alongside. Saves about 40 calories and 6 g net carbs per serving, to roughly 24 g net.
Heartier
Add 1/2 cup shelled edamame per person, warmed, on the side or scattered over the slaw. Adds about 95 calories, 9 g protein and 3 g net carbs per serving.
Dairy-free
Mash the beans with a splash of water and extra lime, skip the cotija, and use mashed avocado as the crema. Protein drops to about 9 g per serving, so add the edamame above to bring it back to roughly 18 g.
Lower-sodium
Leave the salt out of the beans and slaw and let the cotija season the dish. Saves about 145 mg sodium per serving, bringing it near 470 mg.
Cheese swap
Use the same amount of crumbled feta or queso fresco if you can't find cotija. Feta is about as salty; queso fresco is milder and lower in sodium, with protein about the same.
Nutrition
Per serving (2 small tostadas with toppings, about 340 g) — estimate, without the optional jalapeño (adds under 1 g net carbs).
Calories
410
Net Carbs
30g
Total Carbs
41g
Fiber
11g
Total Sugars
8g
Added Sugars
0g
Protein
25g
Fat
18g
Saturated Fat
6g
Sodium
600mg
Nutrition pending review by our registered dietitian — estimate only. Not medical advice.
Keywords
DinnerPlant-ProteinHigh FiberBlack BeansMeatlessPlant-Based
