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Lentil & Veggie Tostadas
Ingredients
-
1 3/4
cups water
-
3/4
cup dry red lentils, rinsed and drained
-
1/4
cup chopped onion
-
1
- 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
1. 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.
2. 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. Makes 4 servings.
Nutrition Facts
(Lentil & Veggie Tostadas)
- Servings Per Recipe 4,
- Calories 269,
- Protein (gm) 16,
- Carbohydrate (gm) 34,
- Fat, total (gm) 9,
- Cholesterol (mg) 16,
- Saturated fat (gm) 3,
- Dietary Fiber, total (gm) 8,
- Sugar, total (gm) 3,
- Sodium (mg) 595,
- Potassium (mg) 202,
- Calcium (DV %) 222,
- Iron (DV %) 2,
- Milk () 1,
- Vegetables () 1,
- Starch () 1,
- Lean Meat () 1,
- Percent Daily Values are based on a 2,000 calorie diet
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Boyfriend was a little worried to try since the last few lentil recipes have been bland. He loved this so much that he had seconds. I loved it too. It was pretty easy to make as well.
11/19/2011 06:37:10 PM Report Abuse