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White Bean and Sweet Potato Tostadas

Serves 4


    The versatility of white beans shines through in this dish, which employs them in two different ways: simmered and then roasted until crispy. The beans crown luscious sweet potato, flavoured with sage and thyme, heaped high on crispy tortillas. Not only do the beans provide a good source of protein, but the fibre in this dish provides 57 percent of our recommended daily value, along with healthy amounts of iron and potassium.


    Rinse your beans

    Rinsing beans before you use them will help remove any salt. Even if you are using no-salt-added beans, rinsing the beans will prepare them for you to infuse your own flavours into them.


    White Bean and Sweet Potato Tostadas


      • 2 large sweet potatoes, about 2 lbs (1 kg) total
      • 1 Tbsp + 8 tsp (15 mL + 40 mL) extra-virgin olive oil, divided
      • 3/4 tsp (4 mL) salt, divided
      • 1/2 tsp (2 mL) pepper, divided
      • 1 Tbsp (15 mL) fresh thyme leaves + 1 thyme sprig
      • 2 tsp (10 mL) chopped fresh sage + 2 whole leaves
      • 14 oz (398 ml) can no-added-salt cannellini beans
      • 1 bay leaf
      • 1/2 tsp (2 mL) smoked spicy Spanish paprika
      • 1/4 tsp (1 mL) garlic powder
      • 8 corn tortillas


      Per serving:

        Per serving:

        • calories373
        • protein12 g
        • total fat8 g
          • sat. fat1 g
        • total carbohydrates66 g
          • sugars2 g
          • fibre16 g
        • sodium248 mg



        Preheat oven to 400 F (200 C).


        Wash and trim sweet potatoes, leaving peel on. Cut each down the middle lengthwise and rub all over with 1 Tbsp (15 mL) olive oil. Place on baking sheet, cut side up, and sprinkle with 1/4 tsp (1 mL) salt, 1/4 tsp (1 mL) pepper, thyme leaves, and chopped sage. Bake in preheated oven for 50 minutes, turning them to face down halfway through cooking time.


        Meanwhile, drain and rinse beans and set 1/2 cup (125 mL) aside to dry in single layer on kitchen towel-lined plate. In small saucepan, place remaining beans with bay leaf, thyme sprig, and sage leaves and add enough cold water to just cover. Heat on medium-low for about 10 to 15 minutes, until warmed through. Time the start so they are ready just as sweet potatoes are finishing in the oven, and keep warm in the hot water, adding 1/4 tsp (1 ml) salt. Pat reserved beans with kitchen towel and season with spicy paprika and garlic powder.


        Remove sweet potatoes from oven, remove their skins, and place flesh in large bowl. Toss reserved beans on the same baking sheet, coating them in the remaining oil and herbs. Return baking sheet to oven and bake beans for 15 minutes, until crispy, stirring occasionally.


        Brush each tortilla on both sides with 1 tsp (5 mL) olive oil and bake on baking sheets for 5 minutes, or until brown, turning halfway through.


        While tortillas are warming, with fork, mash sweet potatoes and cover to keep warm. Drain simmering beans.


        To assemble tostadas, divide mashed sweet potato among tortillas, add a few simmered beans, and top with spicy crispy beans. Season with 1/4 tsp (1 mL) salt and 1/4 tsp (1 mL) pepper.



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        Going Pro

        Going Pro

        You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.