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Nutrition Facts
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
Lentil & Veggie Tostadas
Makes: 4 servings
Start to Finish: 25 minutes
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.
