Mushroom & Refried Bean Tostadas

Name: Mushroom & Refried Bean Tostadas
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Yield: 4 servings
Ingredients: Corn Tortillas; Sea Salt; Black Pepper; Taco Seasoning; Extra-Virgin Olive Oil; Purple Cabbage; Lime Juice; Maple Syrup; Cremini Mushrooms; Refried Beans; Feta Cheese; Salsa Verde; Avocado

Mushroom & Refried Bean Tostadas

Mushroom & Refried Bean Tostadas

More Recipes by Kelsey Russell-Murray

I have been working as a Registered Dietitian for 8 years now, the majority of which has been spent working as a clinical inpatient RD in a hospital. I specialize primarily in critical care and stroke nutrition. In 2020 I opened my virtual private practice, Gut Healthy Dietitian, where I specialize primarily in gut and digestive-health related diseases and conditions. I have an Honours Bachelor of Science in Nutrition as well as a Graduate Diploma of Integrated Dietetic Internship.

Time

15m

Serves

4

Recipe by Kelsey Russell-Murray

Ingredients

13

Time

15m

Serves

4

These vegetarian mushroom and refried bean tostadas take less than 20 minutes to make and are so delicious. The crispy tortilla feels indulgent, but this healthier version is baked instead of fried. The savoury mushrooms and creamy refried beans are topped with a bright and crunchy cabbage slaw which makes for the perfect flavour combination. And tostadas are all about the toppings. Salty feta, creamy avocado and spicy salsa verde add an extra kick.

Dinner

Gluten-Free

Vegetarian

Ingredients

4

Corn Tortillas

1/4 tsp

Sea Salt

divided

1/8 tsp

Black Pepper

divided

1/2 tsp

Taco Seasoning

2 1/2 Tbsp

Extra-Virgin Olive Oil

divided

1/2 small

Purple Cabbage

shredded

2 Tbsp

Lime Juice

1 Tbsp

Maple Syrup

227 g

Cremini Mushrooms

thinly sliced

398 g

Refried Beans

drained

1/3 cup

Feta Cheese

crumbled

4 Tbsp

Salsa Verde

2 med

Avocado

pitted and sliced

Instructions

1

Preheat oven to 400°F. Place tortillas on a baking sheet. Brush both sides with olive oil and sprinkle with a pinch of salt and pepper. Bake for 5-10 minutes, flipping halfway through, until brown and crispy on both sides.

2

Add 1 Tbsp olive oil, maple syrup, lime juice, and a pinch of salt and pepper to a large bowl and whisk to combine. Add the shredded cabbage and toss to coat. Set aside.

3

Warm 1 Tbsp of olive oil in a large frying pan over medium-high heat. Add the mushrooms and season with taco seasoning, salt and pepper. Cook for 4-5 minutes until softened, stirring occasionally.

4

Warm the refried beans in a small saucepan over low-medium heat, stirring occasionally, until heated through, approximately 2-3 minutes. Season with salt and pepper.

5

More Recipes by Kelsey Russell-Murray

I have been working as a Registered Dietitian for 8 years now, the majority of which has been spent working as a clinical inpatient RD in a hospital. I specialize primarily in critical care and stroke nutrition. In 2020 I opened my virtual private practice, Gut Healthy Dietitian, where I specialize primarily in gut and digestive-health related diseases and conditions. I have an Honours Bachelor of Science in Nutrition as well as a Graduate Diploma of Integrated Dietetic Internship.

To serve, transfer the crispy tortillas to individual plates. Spread the refried beans over each tortilla, then top with sautéed mushrooms and cabbage slaw. Finish with sliced avocado, crumbled feta, and a drizzle of salsa verde.

6

Best served fresh. Individual components can be stored separately in the fridge for 1-2 days.

7

Substitutions: Substitute flour or whole wheat tortillas instead of corn tortillas if you prefer. Omit feta or substitute plant-based cheese if you are vegan. Omit the salsa verde if you are sensitive to spice. Substitute with pico de gallo or mild salsa if you prefer.

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