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Vegetable Bean Tostadas – Type Free Diabetes

Vegetable Bean Tostadas

Preparation Time: 30 minutes

Number of Servings:

Cups of Fruits and Vegetables Per Person: 2


  • 6 flour tortillas
  • 1/2 cup fat free cottage cheese
  • 1/4 tsp salt
  • 3 Tbsp lemon juice
  • 15 oz can garbanzo beans, rinsed and drained
  • Nonstick cooking spray
  • 1/4 cup onion, minced
  • 1 garlic clove, mince
  • 1/4 cup fresh parsley, chopped
  • 2 Tbsp fresh cilantro
  • 1 tbsp sesame seeds, toasted
  • 2 cups cucumber, thinly sliced
  • 3 cups fresh spinach, shredded
  • 3 cups tomato, chopped
  • 6 Tbsp fat free sour cream
  • 1 Tbsp green onions, finely chopped


  1. Arrange tortillas in single layer on baking sheet.
  2. Bake at 350¡F for 6 minutes on each side or until crisp.
  3. Let cool on wire rack.
  4. Place cottage cheese, salt, lemon juice, and garbanzo beans in a blender or food
    processor; process until smooth.
  5. Spoon mixture into a bowl; set aside.
  6. Coat nonstick skillet with cooking spray.
  7. Place over medium-high heat and add onion and garlic; sautŽ until tender.
  8. Add onion mixture, parsley, cilantro, and sesame seeds to bean mixture, stirring
  9. To serve: spread bean mixture evenly over each tortilla.
  10. Top with cucumber, spinach, tomato, sour cream, and green onion. 

Nutrition Facts

Serving Size: 1/6 of recipe

Amount Per Serving
Calories 240

Calories from Fat 40 % Daily Value

Total Fat 5g 7%

Saturated Fat 1g 5%

Cholesterol 0mg 0%

Sodium 340mg 14%

Carbohydrate 39g 13%

Dietary Fiber 6g 24%

Sugars 6g

Protein 11g

Vitamin A 40%

C 50%

Calcium 15%

Iron 30%

* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**
Fruit: 0

Vegetables: 1

Meat: 1

Milk: 0

Fat: 0

Carbs: 2

Other: 0

** Diabetic exchanges
are calculated based on the American Diabetes Association Exchange System. This
site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges
are not included. Source: 5 A Day for Better Health: cdc.gov


Author Admin

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