These tasty tostadas make a great meal any time of the day. Sweet potatoes contain a good amount of fibre and antioxidants that have been shown to contribute to a healthy gut. Lentils are a great source of polyphenols, which have strong antioxidant and anti-inflammatory properties.
Feel free to jazz up your tostada with a fried egg or some scrambled tofu for an extra boost of protein.
Sweet Potato and Refried Lentil Tostada
Ingredients
- 3/4 lb (340 g) sweet potato, peeled and cut into 1/2 in (1.25 cm) cubes
- 1 Tbsp + 1 tsp (15 mL + 5 mL) grapeseed oil, divided
- 2 tsp (10 mL) ground cumin, divided
- 1 tsp (5 mL) dried oregano
- 1/2 small yellow onion, finely chopped
- 1 garlic clove, minced
- 1 cup (250 mL) canned green or brown lentils, drained and rinsed
- 1/4 tsp (1 mL) kosher salt
- 1 tsp (5 mL) smoked paprika
- 1 tsp (5 mL) maple syrup
- 1 Tbsp (15 mL) tomato paste
- 3 Tbsp (45 mL) water
- 1 Tbsp (15 mL) fresh lime juice
- 6 small corn or flour tortillas
- 1 avocado, peeled, pitted, and sliced
- 1 large tomato, seeded and diced
- 1/3 cup (80 mL) crumbled goat cheese or shredded cheddar cheese, or 4 tsp (20 mL) nutritional yeast
- 3 Tbsp (45 mL) toasted pumpkin seeds
Nutrition
Per serving:
- calories279
- protein10 g
- total fat10 g
- sat. fat2 g
- total carbohydrates38 g
- sugars4 g
- fibre7 g
- sodium416 mg
Directions
01
Preheat oven to 425 F (220 C). Line rimmed baking tray with parchment paper and set aside.
02
In medium bowl, toss together sweet potato pieces, 1 tsp (5 mL) grapeseed oil, 1 tsp (5 mL) cumin, and oregano. Spread mixture out in a single layer on prepared baking tray and roast, stirring once or twice during roasting time, until potatoes are fork tender and lightly caramelized, about 25 to 35 minutes.
03
Meanwhile, in small saucepan, warm remaining 1 Tbsp (15 mL) grapeseed oil over medium heat. Once hot, add onion and sauté until tender, about 4 minutes. Add garlic and continue to cook until both onions and garlic are starting to lightly caramelize. Stir in lentils, salt, paprika, remaining 1 tsp (5 mL) ground cumin, maple syrup, tomato paste, and water. Stirring, bring mixture to a simmer. Cover, reduce heat to low, and let mixture simmer gently, stirring occasionally, for 10 minutes. If mixture gets too dry, add a bit more water. Remove from heat, stir in lime juice and adjust seasoning, as desired, with additional spices or lime juice. Set aside.
04
Lay tortillas out in single layer on baking tray and toast in oven for 4 minutes. Flip and continue to toast until tortillas are crispy, about another 4 to 8 minutes.
05
Over each tortilla, evenly spread a layer of refried lentils and then top with roasted sweet potato, avocado, diced tomato, cheese or nutritional yeast, and a sprinkle of pumpkin seeds. Serve immediately.
READ THIS NEXT
SEE MORE »
Purple Cabbage and Apple Soup
This vibrant soup is a soul-soothing hug in a bowl. Blue and purple fruits and vegetables contain powerful antioxidants called anthocyanins that promote health and proper brain function. Apple swap Try swapping out the apples in this recipe for pears. Just like the apples, the subtle sweetness of pears helps balance out the earthiness of the cabbage.
Herb and Greens Frittata
Deep green fruits and vegetables are high on the list of health-promoting foods. Green foods have been shown to contain high amounts of antioxidants and nutrients that promote good cardiovascular health and can inhibit certain carcinogens. Serve this frittata alongside a leafy green salad for an unbeatable green culinary experience. Versatile leftovers Any leftover frittata makes a wonderful filling for a sandwich along with other thinly sliced vegetables you have on hand and a smear of hummus.
Caramelized Fennel and Yogurt Dip
This creamy dip will be your go-to for dunking vegetables or for spooning over roast chicken or root vegetables as a sauce. Compounds found in fennel have been shown to stimulate the production of T-cells in our body, which, in turn, may help improve our immune response to infections. If white is right If you would like to stay on the white theme, try serving this dip with an array of white vegetables such as endive leaves, jicama sticks, daikon rounds, steamed nugget potatoes, and cauliflower florets.
Tempeh and Mango Curry
The stars of this delicious curry dish are yellow and orange fruits and vegetables, which are high in a form of carotenoids called xanthophylls. These compounds have more of a yellow pigment as opposed to their orangier cousins, the carotenes. While a powerful antioxidant, xanthophylls are mostly associated with maintaining good eye health. Mix and match This curry is easily adaptable to whichever vegetables you have on hand. Experiment to find your favourite combination.