Butternut Squash & Black Bean Tostadas

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The butternut squash-and-black bean base in these healthy vegetarian tostadas has a mild, sweet-spicy flavor thanks to ancho chile powder. If you can't find ancho chile powder, other mildly spicy chili powder can be used. Serve with your favorite hot sauce.

Cook Time:
35 mins
Total Time:
35 mins
Servings:
4
Yield:
4 servings
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Ingredients

  • 1 20-ounce package cubed peeled butternut squash (see Tips)

  • 2 teaspoons ancho chile powder, divided

  • ½ teaspoon salt

  • 1 15-ounce can black beans or pinto beans, rinsed

  • 2 scallions, sliced

  • 3 tablespoons lime juice, divided

  • 2 tablespoons grapeseed oil or canola oil, divided

  • ½ teaspoon ground cumin

  • 3 cups chopped romaine lettuce

  • 8 tostada shells (see Tips)

  • ½ cup crumbled queso blanco or feta cheese

  • ¼ cup toasted unsalted pepitas

Directions

  1. Bring about 1 inch of water to a boil in a large saucepan fitted with a steamer basket. Add squash, cover and steam until very tender, about 15 minutes. Drain and return to the pan. Add 1 1/2 teaspoons chile powder and salt. Mash until mostly smooth; cover to keep warm.

  2. Meanwhile, combine beans, scallions, 2 tablespoons lime juice, 1 tablespoon oil, cumin and the remaining 1/2 teaspoon chile powder in a medium bowl. Toss lettuce with the remaining 1 tablespoon each lime juice and oil in another bowl.

  3. Spread about 1/4 cup squash on each tostada. Top each with about 3 tablespoons of the bean mixture, 1/4 cup lettuce and 1 tablespoon cheese. Sprinkle with pepitas.

    Butternut Squash & Black Bean Tostadas

Tips

Precut butternut squash is usually sold in a 20-ounce package of large cubes (5 cups of 1- to 2-inch pieces) or in a 16-ounce package of smaller diced squash (3 cups of 1/2-inch pieces). If you can only find the smaller cubes for this recipe, you'll need to buy two 16-ounce packages to have 5 total cups of squash and reduce the roasting time by 5 to 10 minutes. Or, you can prep your own cubes of squash from a whole, peeled and seeded butternut squash.

You can make your own tostadas using fresh corn tortillas. Heat about 1/2 inch canola, peanut or avocado oil in a small skillet over medium heat. Add a corn tortilla and cook for 1 to 2 minutes. Flip and cook until crisp, 1 to 2 minutes. Drain on paper towels. Repeat until all tortillas are cooked, reducing heat, if necessary, to prevent the oil from smoking or splattering.

Originally appeared: EatingWell Magazine, September/October 2015

Nutrition Facts (per serving)

422 Calories
21g Fat
51g Carbs
14g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 2 tostadas
Calories 422
% Daily Value *
Total Carbohydrate 51g 19%
Dietary Fiber 11g 39%
Total Sugars 8g
Protein 14g 27%
Total Fat 21g 27%
Saturated Fat 5g 26%
Cholesterol 10mg 3%
Vitamin A 18703IU 374%
Vitamin C 38mg 42%
Folate 143mcg 36%
Sodium 674mg 29%
Calcium 247mg 19%
Iron 4mg 24%
Magnesium 128mg 31%
Potassium 1020mg 22%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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