Recipes > Lunch/Dinner > Vegetarian Tostadas with Summer Veggies

Vegetarian Tostadas with Summer Veggies

This plant-based vegetarian tostadas recipe is packed with all of the nutrients needed for a healthy plate and a healthy body.
Vegetarian Tostadas with summer veggies, avocado, and feta cheese

This is a variation of our baked tostadas base recipe. Seasonal produce is delicious, colorful, and oftentimes, inexpensive. These easy vegetarian tostadas with summer veggies are a delicious seasonal meal. This is also a great meal for kids to help prepare – older kids can help dice the vegetables and little ones can have fun mashing the black beans and building their own tostadas!

Three Must-Know Cooking Skills

For recipe success, learn how to:

Learn how to slice and dice like a pro in our knife skills 101 course!

Culinary Tips for Tasty Vegetarian Tostadas

Be sure to do all of your chopping and cutting ahead of time (i.e. mise en place)! Once you get cooking, the process moves quickly. The spices can burn if the pan and oil get too hot, so be careful!

If you don’t use low-sodium canned beans, drain and rinse your beans to remove excess salt.

You can also use beans that have been cooked from dried. Use our stovetop dried beans base recipe or Instant Pot dried beans base recipe as a guide.

The flavor of the “refried beans” is dependent on the salsa, so buy one that you enjoy and is appropriately mild or spicy for your taste.

When heating the beans with the salsa, be sure to stir occasionally to prevent sticking.

Don’t want to turn your oven on? No problem! You can easily crisp up the tortillas by placing them one at a time on a paper towel or microwave-safe plate, then microwaving for 1 minute on each side. Different microwaves produce different results, so just be sure to watch the first one carefully so it doesn’t burn!

This is a great recipe for kids to help make. They love mashing, mixing, and assembling!

Ingredient Substitutions

  • Corn Tortillas: you can use whole wheat tortillas, but they don’t crisp up as well in the oven or microwave. If using whole wheat tortillas, consider simply warming them and making a burrito or tacos instead.
  • Canola Oil: substitute avocado or olive oil. Pan spray will also work; lightly spray the tortillas on both sides.
  • Vegetables: use all three of our suggestions or just one or two! You can also substitute your favorite vegetables, noting that cooking time will vary.
  • Garlic: use pre-chopped garlic or garlic powder. This will affect the final product’s flavor and nutrition, but it will save you some chopping time.
  • Black Beans: we think that pinto beans make the best substitution, but use whatever kind of beans sound good to you! You can also use beans cooked from dried. One 15-ounce can contains ~ 1 ½ cups drained beans, so you will need 3 cups total.
  • Salsa: use any flavor of salsa. Fire-roasted and chipotle salsas add smokiness, whereas mango and peach salsas add a touch of sweetness. Choose a spice level that suits your preferences.

Recipe Variations

Change this black bean and corn tostada recipe can be to your taste. Feel free to add more spices, leave some out, or add additional vegetables, such as onions, mushrooms, or potatoes.

This vegetarian tostadas recipe uses summer veggies, but it can easily be changed to use seasonal spring or fall vegetables! For a fall variation, use sweet potatoes, mushrooms, butternut squash, kale, onions, and/or cauliflower. For a spring variation, use tomatoes, spinach, peas, turnips, garlic, broccoli, and/or potatoes.

Want to turn these into vegetarian tacos? Simply don’t bake the tortillas! Add all other ingredients as indicated.

Make delicious black bean mango tostadas by pairing with a store-bought or homemade mango salsa.

Want some baked tostada recipe inspiration?

Use our base recipe as a guide, or check out these tasty variations!

Equipment Recommendations

Use these kitchen tools for recipe success!

Find all of our favorite kitchen tools here!

Is this a healthy vegetarian tostada recipe?

Absolutely! This plant-based vegetarian tostadas recipe is packed with all of the nutrients needed for a healthy plate and a healthy body. The featured ingredients in this recipe are whole grain corn tortillas, fresh vegetables, and black beans.

Whole Grain Corn Tortillas

Whole grains contain B vitamins, minerals, phytochemicals, and fiber. These nutrients provide your body with energy, promote satiety, and regulate digestion. Avoid varieties with excessive additives; choose corn tortillas with minimal ingredients: corn, water, lime, and salt.

Fresh Vegetables

Red bell peppers, zucchini, and garlic add great color, flavor, nutrition, and texture to this recipe. Red bell peppers are high in Vitamin C, potassium, and lycopene. Zucchini is packed with fiber and water. Garlic contains anti-microbial and anti-cancer properties. Combined, these nutrients contribute to healthy digestion and disease prevention.

Black Beans

Beans of all varieties contain plant-based protein, complex carbohydrates, fiber, vitamins, and minerals and are an important part of a plant-forward diet. These nutrients promote gut health, decrease risk of developing heart disease, cancer, and diabetes, and promote a healthy weight. All of the world’s longest lived populations consume beans daily.

Serving Suggestions for Bean Tostadas

While the veggies are cooking, prepare a variety of garnishes and vegetarian tostada toppings: chopped cilantro, sliced avocado, lime crema, plain Greek yogurt or sour cream, diced tomato, chopped greens, and/or cheese. Once you’re ready to eat these vegetarian tostadas, serve the toppings family-style and let everyone customize their tostadas to their taste!

If you would like to add a side dish, we recommend serving tostadas with roasted vegetables, a side salad, or some fresh fruit to make a beautiful Whole Life Plate.

Storage Tips & Leftover Ideas

Store the sautéed veggies in an airtight container separately from the cooked tortillas, black bean spread, and toppings. Use extra bean spread as a dip for veggies, crackers, or chips or as a tasty filling in wraps, quesadillas, Tik Tok wraps, or burritos.

Store extra baked tortillas in a bag or container at room temperature. 

There are so many ways to serve leftover ingredients! Make a green salad by combining the cold veggies, a dressing, and other desired garnishes. Alternatively, reheat the veggies and pair with cooked grains or burrito bowls, .

Want more easy plant-forward recipes?

Try out these tried and true favorites!

Bean Burgers Base Recipe

Healthy Burrito Bowl Base Recipe

Whole Grain Pasta Base Recipe

Easy Coconut Curry Base Recipe

One Pan Mexican Quinoa Skillet with Black Beans

Vegetarian Tostadas with summer veggies, avocado, and feta cheese

Vegetarian Tostadas

This is a variation of our baked tostadas base recipe. Black beans, corn tortillas, & salsa are the foundation of a basic tostada. Add some sautéed summer veggies to make these flavorful vegetarian tostadas!
Prep Time 25 minutes
Cook Time 15 minutes
Total Time 40 minutes
Course Main Course
Cuisine Mexican
Servings 8 tostadas

Ingredients
  

  • 8 corn tortillas
  • 1 teaspoon + 1 Tablespoon canola oil
  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • 1 cup canned, thawed from frozen, or fresh corn
  • 1 medium red bell pepper, diced (~1 cup)
  • 1 small zucchini, diced (~1 cup)
  • 1 garlic clove, minced
  • Salt & pepper to taste
  • 2, 15-ounce cans low-sodium black beans, drained
  • 1 cup salsa

Instructions
 

  • Preheat oven to 425°F. Lay tortillas on a cookie sheet in a single layer (do not overlap). Using 1 teaspoon of oil and a pastry brush, brush both sides of each tortilla. Bake 8-10 minutes, flipping halfway through cooking time.*
  • Heat a large skillet over medium heat. Add remaining oil, then spices. Cook for 30 seconds or until spices are fragrant. Add corn, red bell pepper, and zucchini.
  • While veggies are cooking, place beans and salsa in a small saucepan and cook over medium heat until mixture begins to simmer and beans are heated through. Turn off heat and mash beans to the consistency of refried beans.**
  • Once veggies are tender (~10 minutes), add garlic and cook for 30 more seconds. Remove from heat. Add salt and pepper to taste.
  • Build tostadas by spreading a layer of beans on each shell. Top with veggie mixture and additional garnishes to taste. Enjoy!

Notes

*Alternatively, place one tortilla at a time on a microwave safe plate or paper towel. Cook for one minute, flip to other side, and cook for another minute or until crisp.
 
**Alternatively, place beans and salsa in a microwave-safe bowl and microwave for 30-second intervals, stirring between each. Heat through and mash to desired consistency.
 
Garnishes to YOUR taste:
  • Feta cheese
  • Diced avocado
  • Hot sauce
  • Salsa or pico de gallo
  • Lime crema, plain Greek yogurt, or sour cream
  • Chopped fresh cilantro
Keyword Vegetarian Tostadas

Leave a Reply

Recipe Rating




Did you make this recipe?

Let us know how it turned out for you! Leave a comment above and share a picture on Instagram or Facebook using the hashtag #totasterecipes! And don’t forget to share it with all of your friends and family!

Please note that this post may contain affiliate links. As an Amazon Associate and Share-a-Sale affiliate, we earn from qualifying purchases. If you click on those links and make a purchase, we will earn a small percentage of the sale, at no extra cost to you. 

Hey there! We are To Taste – a team of registered dietitians, chefs, and culinary medicine specialists.

We’re here to teach you how to cook confidently, simplify nutrition, and feel better (no BS)!

Our Recipe Promise

Healthy eating shouldn't be complicated. Period.

Meet the only meal plan you'll ever need.

Improve your kitchen efficiency! Learn how to slice, dice, and chop 20 common ingredients

Subscribe to our weekly newsletter

Never miss a beet! Sign up for updates, recipes, and course offerings!

Is your kitchen set up for success?

Find all of our go-to kitchen tools, books, and accessories here!

Need some recipe guidance?

Learn how to cook confidently to your taste using our base recipe concept.

Want to know which ingredients to buy?

Download our free ingredient guide for helpful tips on which ingredients are best.

Latest Recipes

Subscribe to our weekly e-newsletter so that you never miss a beet!

Healthy eating shouldn't be complicated.

Learn how to cook and eat well for your whole life in our new book, To Your Taste.