Crispy baked tostada shells with a creamy and spicy black bean spread, topped with a sweet and earthy sweet potato and Brussels sprouts sauté. Black Bean Tostadas are a fantastically filling and delicious, high protein, high fiber, plant forward meal, that's on the table in under 30 minutes!
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Tostadas are sort of like crispy open-faced tacos. That means that, just like tacos, virtually anything goes when it comes to toppings! Here we use seasonally Fall produce, but these ingredients are available year-round, so you can enjoy these anytime!
Black bean tostadas can be a meal all on their own with Salsa Verde, or try serving them with Charred Corn and Poblano Salad and easy Low Sodium Guacamole!
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Heart Health Benefits of Black Bean Tostadas
We made this recipe to be deliciously heart healthy! The ingredients we use are known for benefits like lowering LDL cholesterol (1) and blood pressure (2), and helping to control blood sugar (3). This recipe aligns with the Mediterranean, DASH, and plant-based diets - which are all named as some of the heart healthiest diets in the world.
Macronutrients
Two tostadas clock in at a moderate 330 calories, leaving room for side dishes and sauces (or even a healthy dessert)! These healthy tostadas are also low in total fat, high in protein, and high in fiber.
Micronutrients and Bioactive Components
Bioactive compounds are substances that have effects within the body that promote good health. Here are some of the most abundant bioactive compounds in black bean tostadas:
- Allicin - (in garlic) organosulfur compound that, along with other garlic compounds, boasts antioxidant and antiplatelet effects. It may also improve oxidative stress and lower blood lipids (4);
- Monounsaturated fats - (in olive oil) type of fat molecule that can help lower LDL cholesterol, and provides nutrition to maintain and build you body's cells (5);
- Hydroxytyrosol and oleuropein - (in olive oil) polyphenols that may be preventative against high blood pressure, stroke, and heart attack (6);
- Quercetin - (in onions) a type of flavonoid and antioxidant that can reduce inflammation and may reduce atherosclerosis and blood pressure (7);
- Soluble fiber - (in black beans and sweet potatoes) a type of fiber that dissolves in water and can help lower cholesterol and blood sugar (3);
- Insoluble fiber - (in black beans and Brussels sprouts) type of fiber that does not dissolve in water, and helps add bulk to the stool, reducing constipation risk (8);
- Resistant starch - (in black beans) - portion of starch that is not digested in the small intestine, and is instead fermented by microorganisms in the colon, creating short chain fatty acids that may be associated with improved gut health, glucose control, lower cholesterol, and decreased risk of colon cancer (9);
- Potassium and magnesium - (in black beans and sweet potatoes) minerals that support healthy blood pressure and heart rhythm;
- Iron - (in black beans) necessary for oxygen transport through the body (10);
- Carotenoids - (in sweet potatoes) compounds like beta-carotene that are potent antioxidants (11);
- Glucosinolates - (in Brussels sprouts) a sulfur-containing phytochemical found almost exclusively in cruciferous vegetables that is considered a potent anticancer agent, as well as anti inflammatory (12); and
- Cuminaldehyde - (in cumin) an aromatic monoterpenoid volatile compound with reported antidiabetic, antitumor, anti-inflammatory, and antimicrobial effects (13).
Ingredients
Here is what you'll need for this recipe, along with some applicable substitutions and notes.
- Mini tortillas - corn tortillas are usually lower in sodium than flour
- Black beans - get no added salt canned beans, make your own from dry, or rinse canned beans well to remove up to 40% of the sodium
- Sweet potatoes - peel or don't; the skins provide extra nutrition!
- Onion - any variety
- Garlic
- Shredded Brussels sprouts - pre-shredded makes this recipe a snap!
- Red wine vinegar - this is one way we keep the sodium content down. Vinegar plays on the tastebuds similarly to salt! You can also use apple cider vinegar or balsamic vinegar for this recipe.
- Water - not pictured
- Salsa verde - made from scratch, or any jarred variety (look for a lower sodium one!). Your favorite salsa works too if you want to use what you already have.
- Cumin, oregano, and chili powder
- Olive oil
See recipe card for quantities.
Instructions
Step by step pictures for how to make these easy and healthy tostadas!
- Step 1: Combine black beans, salsa verde, and cumin in a food processor.
- Step 2: Process on high until you have a smooth bean spread.
- Step 3: Chop the veggies and mince the garlic.
- Step 4: Sauté the sweet potatoes, onion, and garlic until softened; about 5 minutes.
- Step 5: Add the Brussels sprouts, seasonings, and red wine vinegar and water.
- Step 6: Mix well, cover, and sauté for an additional 10-15 minutes, until the sweet potatoes are soft. Add more water, a little at a time, if the veggies start to stick to the pan.
- Step 7: Make the tostada shells. Lightly spray both sides of the tortillas with cooking spray and place on a baking sheet.
- Step 8: Bake for 4-5 minutes, flip, and bake for another 4-5 minutes, until crisp. Assemble the tostadas before serving, or serve all the elements family-style and allow each person to make their own!
Hint: I find the mini tortillas are easier to eat as tostadas, but if you prefer, you can use regular sized tortillas. Premade tostada shells are just fine to use as well!
Variations
Try some of these variations on black bean tostadas:
- Refried beans tostadas - use refried beans instead of the black bean spread! Try more traditional taco toppings with this, like chopped tomatoes, shredded lettuce, and salsa
- Breakfast tostadas - top with tofu scramble or scrambled eggs, skillet potatoes, and salsa
- Mediterranean tostadas - try these topped with hummus, grilled veggies, and tabbouleh!
Equipment
A food processor will make quick work of the black beans, and I recommend using one. If you don't have one, you could mash the beans together with the cumin and salsa with a potato masher. Obviously that will take longer, and your bean spread won't be as smooth, but the taste will be there, and the texture won't matter too much for the tostada.
Other kitchen tools you'll want are measuring cups and spoons, a cutting board and knife, a large skillet with a lid, and a large baking sheet. Affiliate links are in the recipe card if you're looking for new tools!
Storage
Once the tostadas are assembled, they really don't store well. The shell will get soggy.
The bean spread, the sweet potato topping, and the tostada shells should all be stored separately. The bean spread and the sweet potato topping can be stored in airtight containers in the refrigerator for up to 5 days. The tostada shells, once completely cooled, can be stored in a zipper bag at room temperature for 5-7 days. They may soften a bit if they weren't baked completely crispy. If that happens, simply re-crisp them in the oven for a few minutes before using them.
Healthy heart pro tip
One technique for keeping dishes low in sodium is to use vinegar, which is our secret to this recipe. It amps up the flavor and takes on some of the qualities of salt. It's a great way to keep the sodium low in many dishes, but especially a dish like this where you are expecting a salty taste.
FAQ
Some other options for toppings are diced tomatoes and shredded lettuce or cabbage, a sprinkle of cheese (watch the sodium), pickled onions, guacamole, salsa, fresh cilantro, and a squeeze of lime.
I like mini corn tortillas the best. They crisp nicely, and don't usually get large bubbles in them. Plus they are low sodium! Mini flour tortillas work well, also, though they are higher in sodium and sometimes bubble up in the oven, which makes it harder to add toppings later.
Related
Looking for more Mexican inspired heart healthy recipes? Try these:
Pairing
These are my favorite dishes to serve with black bean tostadas:
Reader Review
"I made this for dinner. It was delicious flavorful and filling. It was done in less than 20 minutes ."
⭐⭐⭐⭐⭐
📖 Recipe
Black Bean Tostadas
Equipment
Ingredients
Tostada Shells
- 12 Mini Corn Tortillas (flour tortillas are higher sodium, but can also be used)
- Cooking spray
Black Bean Spread
- 2 cans No Added Salt Black Beans
- ½ cup Salsa Verde (or salsa of choice)
- 1 teaspoon Cumin
Sweet Potato Topping
- 2 teaspoon Olive Oil
- 2 medium Sweet Potatoes peeled if desired, and chopped into ½ inch cubes
- 1 Onion diced
- 2 cloves Garlic minced
- 2 cups Shredded Brussels Sprouts
- ¼ cup Water
- ¼ cup Red Wine Vinegar
- 1 teaspoon Oregano
- 1 teaspoon Chili Powder (more or less to taste)
- 1 teaspoon Cumin
To Serve
- lime slices, avocado, chopped cilantro, salsa verde, as desired
Instructions
- Preheat oven to 400℉.
- While oven preheats, make the bean spread by combining black beans, salsa, and cumin in a food processor, and processing on high until smooth. Set aside.
- In a large skillet, heat oil and add sweet potatoes, onion, and garlic. Sauté until the onions begin to soften; about 5 minutes.
- Add Brussels sprouts, water, vinegar, oregano, chili powder, and cumin. Stir. Reduce heat to low, cover, and cook for about 10-15 minutes, until sweet potato is tender. Add a little more water to the pan if needed to prevent sticking or burning.
- Arrange tortillas on a baking sheet, and spray both sides lightly with cooking spray (or brush with oil). You may need to do this in batches. Bake for 4-5 minutes. Flip tortillas and bake another 4-5 minutes, until crisp.
- Warm the black bean spread if desired; in the microwave, or in a skillet on the stove.
- To assemble: Place one baked tortilla on a plate. Smear black bean spread around in an even layer. Spoon Brussels sprouts/sweet potato mixture over the black bean spread. Top with a squeeze of lime, avocado, chopped cilantro, and salsa verde, as desired.
Nutrition
*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.
Food safety
Safety is our top priority in the kitchen! Always keep these tips in mind.
- Do not use the same utensils on cooked food, that previously touched raw meat
- Wash hands before touching food, and after touching raw meat, your hair, face, pets, etc.
- Don't leave food sitting out at room temperature for longer than 2 hours (or 1 hour if the weather is hot)
- Never leave cooking food unattended
- Always have good ventilation when using a gas stove
Melissa says
I made this for dinner. It was delicious flavorful and filling. It was done in less than 20 minutes .
Laura Yautz says
I'm so glad you liked it Melissa! Thanks so much for your review! I love hearing when readers try my recipes! 🙂