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Sweet Potato and Refried Lentil Tostada

Serves 6


    Sweet Potato and Refried Lentil Tostada

    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


      • 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


      Per serving:

      • calories279
      • protein10 g
      • total fat10 g
        • sat. fat2 g
      • total carbohydrates38 g
        • sugars4 g
        • fibre7 g
      • sodium416 mg



      Preheat oven to 425 F (220 C). Line rimmed baking tray with parchment paper and set aside.


      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.


      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.


      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.


      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.



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