Free Newsletter

Nutrition Facts

Close

Nutrition facts per serving:

  • Servings Per Recipe 4 servings
  • Calories 269
  • Total Fat (g) 9
  • Saturated Fat (g) 3
  • Cholesterol (mg) 16
  • Sodium (mg) 595
  • Carbohydrate (g) 34
  • Total Sugar (g) 3
  • Fiber (g) 8
  • Protein (g) 16
  • Calcium (DV%) 22
  • Iron (DV%) 13
  • Starch (d.e.) 1
  • Milk (d.e.) .5
  • Vegetables (d.e.) 1
  • Lean Meat (d.e.) .5
*Percent Daily Values are base on a 2,000 calorie diet
Print: Page | 3x5 | 4x6

Lentil & Veggie Tostadas

Makes: 4 servings
Start to Finish: 25 minutes
 

Views Nutrition Facts

Ingredients

  • 1 3/4  cups water
  • 3/4  cup dry red lentils, rinsed and drained
  • 1/4  cup chopped onion
  • 1  to 2 tablespoons snipped fresh cilantro
  • 1  clove garlic, minced
  • 1/2  teaspoon salt
  • 1/2  teaspoon ground cumin
  • 4  tostada shells
  • 2  cups chopped fresh vegetables (such as broccoli, tomato, zucchini, and/or yellow summer squash)
  • 3/4  cup shredded reduced-fat Monterey Jack cheese (3 ounces)

Directions

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.

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.



 
 
ADVERTISER