Healthy Hummus and Veggie Tostadas are the perfect quick and easy vegetarian meal!
One of my all time favorite recipes is this Grilled Zucchini Hummus wrap on my website Maebells. I was a vegetarian for many years and it became a staple. It is also how I became addicted to adding hummus to sandwiches, toast, wraps or tostadas. It can add a great flavor as well as a pop of nutritional value to any dish.
These Healthy Hummus and Veggie Tostadas feature a crispy tortilla shell topped with creamy hummus, chickpeas, vegetables and tangy feta cheese! It is the perfect easy dinner for busy weeknights!
Ingredients for Veggie Tostadas
- Tostadas (purchased or corn tortillas fried in a little oil over medium heat until crispy)
- Hummus: any variety works
- Chickpeas, drained and rinsed
- Kale: spinach, arugula or your favorite leafy greens.
- Cucumber
- Tomatoes
- Feta
Optional add ons include chopped green onions, olives, fresh herbs, and if you prefer to add some extra protein grilled chicken makes a nice addition.
How do you make crispy tostadas?
The base for this recipe is a tostada, which is a corn tortilla that has been baked or fried until crispy and brown. You can make a homemade version using the instructions below, or you can purchase store bought tostadas in the international aisle at your grocery store.
Oven Instructions: Preheat the oven to 400 degrees F. Lightly brush both sides of the corn tortillas with canola oil and sprinkle with a little salt. Bake 5 minutes, flip and bake another 4-5 minutes until it reaches your desired crispness.
Pan Fried Instructions: Heat a skillet to medium heat with just enough oil to cover the bottom of the pan. Using tongs add the tortillas to the skillet and cook 2-3 minutes per side until it reaches your desired crispness. Drain the tortillas on a wire rack and sprinkle with salt.
Are Hummus and Veggie Tostadas good for meal prep?
At first thought, tostadas may not seem like a practical meal prep option. However, with a little bit of prep work, this is an excellent meal prep option!
Prepare the tostadas ahead of time and once cool, store in an air tight container. If taking for lunch you can store each days worth in a plastic bag, or reusable sandwich bag.
In a meal prep container with multiple compartments, add the hummus, chickpeas and vegetables. When ready to assemble add the hummus and topping to the tostada and enjoy a healthy, fresh lunch!
Other Healthy Lunch Ideas
Another great vegetarian option are these Avocado and Spinach Wraps, they are loaded with flavor and ready in just a few minutes! Pair with your favorite salsa and chips for a complete meal. Some other ideas include:
Other Healthy Recipes
- Healthy Turkey Wrap: Packed with lean turkey meat, thinly sliced cucumber, tzatziki and feta cheese! You will love the Greek flavors in this healthy, easy wrap recipe!
- Easy Baked Eggs: Requires just three ingredients and are the perfect low carb, keto friendly breakfast recipe!
- Keto Cheesy Zucchini Breadsticks: The perfect gluten free, keto friendly appetizer!
Healthy Hummus and Veggie Tostadas
Healthy Hummus and Veggie Tostadas are the perfect quick and easy vegetarian meal!
Ingredients
Because this is so easy to customize I'm not providing measurements, simply add your ingredients to the crispy tostada.
- Tostadas (see notes: purchased or corn tortillas fried in a little oil over medium heat until crispy)
- Hummus
- Chickpeas, drained and rinsed
- Kale
- Cucumber
- Tomatoes
- Green Onions
- Feta
Instructions
- Follow the guide above. Spread hummus on each tostada and top with remaining ingredients.
- Use different hummus flavors and different veggies to create your own unique dish!
Notes
How to Make Tostadas
Oven Instructions: Preheat the oven to 400 degrees F. Lightly brush both sides of the corn tortillas with canola oil and sprinkle with a little salt. Bake 5 minutes, flip and bake another 4-5 minutes until it reaches your desired crispness.
Pan Fried Instructions: Heat a skillet to medium heat with just enough oil to cover the bottom of the pan. Using tongs add the tortillas to the skillet and cook 2-3 minutes per side until it reaches your desired crispness. Drain the tortillas on a wire rack and sprinkle with salt.
Nutrition Information:
Serving Size: 1 tortilla (nutrition calculated with 1 tablespoon each topping)Amount Per Serving: Calories: 119Total Fat: 4.3gCholesterol: 8.3mgSodium: 175mgCarbohydrates: 16.7gFiber: 2.9gSugar: 1gProtein: 4.3g
