Servings: 1 (Yield: 2 Medium)
|Kidney Beans||½ Cup||<50||Low|
|Soya Flour||½ Cup||<50||Low|
|Fenugreek||½ Cup (Chopped)||<20||Very Low|
|Fresh Spinach||½ Cup (Chopped)||<20||Very Low|
|Tomato||¼ Cup (Chopped)||<20||Very Low|
|Carrot||¼ Cup (Shredded)||<20||Very Low|
|Olives||1 Tbsp||<20||Very Low|
|Avocado||¼ Medium (Sliced)||<20||Very Low|
|Flax Seeds||1 Tsp||<20||Very Low|
|Coconut Oil||1 Tsp||0||Negligible|
Note: All ingredients used should be organic, free from pesticides and Non-GMO.
METHOD OF COOKING
1. Use chopped fenugreek and soya flour to make a dough, roll it out and heat it dry on a pan till it gets crisp and golden brown with oil.
2. Use this as healthy base, layer your beans, top with greens, tomato, onion carrot, Garnish with avocado.
3. Add some freshly made cilantro sauce or mint chutney to enjoy your healthy tostada.
Nutritional Chart (Nutrients/Serving)
|Energy (Kcal)||Protein (Grams)||Carbohydrates (Grams)||Fats (Grams)|
Nutritional Comments: These Tostadas a specially tweaked for all those vegetarians who complain about not getting enough protein in their diet. The use of a fenugreek soya flour base boosts the protein content of the dish and proves to be a super heathy swap for the frozen, over processed flour tortillas. Kidney beans may cause flatulence, my advice to you is to soak them for an hour, rinse and re-soak till you are ready with all other ingredients. This will reduce your flatulence greatly. Add all your favourite vegetables- remember to keep them fresh and crisp. You can top it with mint chutney, salsa, and guacamole to satisfy your taste buds. This recipe can be made more filling by adding quinoa or chicken shreds for the meat lovers. Have this for lunch or dinner – this will keep you full yet light.