Southwestern Veggie Tostadas: Crisp corn tortillas are turned into healthy Mini Southwestern Pizzas. This kid-friendly meal packs a huge dose of vegetables in each serving. 

Thank you to Abbott for sponsoring this post. As always, opinions and text are 100% my own. 

Parents–are you desperately trying to get your kids to eat more vegetables?

I have some strategies that I have been using for years and I can promise you these strategies WORK.

Ways To Raise Healthy, Adventurous Eaters

• Educate your child. Tell them WHY they should be eating certain things. Focus on the benefits of kale and carrots NOT the negative things that will happen if they DO NOT eat their vegetables.
• Allow your child to go with you to the farmer’s market or grocery store and pick a new fruit or vegetable each trip you make there.
• Extend grace. If your child does NOT like kale, don’t become frustrated. Instead, offer them other options. For example my son LOVES broccoli but hates green beans. So when we are having the green beans that his sister loves, I offer him broccoli. It is a simple swap for me to make. I ultimately won a battle I never ended up creating–my son ate green veggies, happily!
• Set the example. If you want your child to try new things, YOU need to try new things. If you want your child to eat salad, you need to eat salad.
• Let your child cook with you. They are much more willing to try a dish they put effort into making. They also may try a raw piece of asparagus and LOVE it but not like it roasted. If they experience tasting new foods at various steps of the cooking procedure, they learn that it may not be that they HATE a veggie, they may just not like it cooked.

Let’s talk a minute more about getting your child to cook with you.

My kids are ALWAYS in the kitchen with me. They have helped to create Veggie Quesadillas, Pumpkin Cookies, Caribbean Salad, Mac and Cheese Muffins, and Blueberry Kale Smoothies, which are all heavy on produce. And yes, they enjoy making desserts like Homemade Drumsticks and Fudgesicles, but a lot of times, they are creating HEALTHY dishes all on their own doing.

Recently, I was talking to my kids about super nutrients–we hit the common players like calcium and vitamin C but I also mentioned Lutein.

They looked at me cross-eyed. You may be too!

In the past, lutein (which is found in the pigmentation of vegetables) was primarily known as a nutrient for good eye health. New research shows that it may also play a strong role in developing and maintaining brain function, and can enhance learning and memory. Lutein is a super nutrient that is good for your BRAIN and eye health

Parents, I know you want to do all you can to help your child’s brain development. And as we all look to protect our brains from the signs of aging, Lutein is a key component to include in your diet

Broccoli, kale, carrots, spinach, eggs, tomatoes, corn, and yellow and red sweet peppers, and paprika are all excellent sources of Lutein.

As I shared this with my kids, we started to brainstorm some Lutein heavy dishes we could create. They started with a Kale smoothie and then moved onto a kale salad, but we landed on Pizza–sort of.

A pizza meets tostada.

Southwestern Veggie Tostada.

The baked corn tortilla was a lot EASIER than a homemade pizza crust, making this a perfect quick meal solution.

A corn tortilla is baked until crisp and then topped with refried beans that have been mixed with a bit of carrot puree and paprika. Baked with ooey, gooey, sharp cheddar and then topped with roasted corn, cherry tomatoes, and fresh peppers.

My kids came up with this on their own.

I am so proud.

And you need to immediately try this bean and veggie tostada. Like stop what you are doing and INHALE this NOW.

Afterall, it is good for your brain!

Tips on  Vegetarian Tex Mex Tostadas

• If you have leftover pinto beans, just add some water or vegetable stock with the carrot puree and mash or blend together.
• I like to use corn tortillas for these tostadas because it is traditional in flavor and gluten-free. However, flour tortillas will work as well.
• Use any veggies to top your tostada that you like. My son loves to add corn salsa and fresh salsa. My daughter loves the tomtatoes and corn. I love it all!
• You can also toast the tortillas over the stove or on the grill instead of the oven. Just watch carefully.

Be sure to check out all my Easy Healthy 30 Minute Family Meals Or if you are looking for Gluten free Recipes–check out my collection of Easy 30 Minute Gluten-Free Meals. 

5 from 3 votes

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Southwestern Veggie Tostadas

Crisp corn tortillas are turned into healthy Mini Southwestern Pizzas. This kid-friendly meal packs a huge dose of vegetables in each serving. 

Course Main Course

Cuisine Mexican

Keyword Veggie Tostada

Prep Time 10 minutes

Cook Time 10 minutes

Total Time 20 minutes

Servings 4 (2 each)

Calories 282 kcal

Author A Mind Full Mom

Ingredients

• 8 corn tortillas
• 1 tablespoon avocado oil or canola oil
• 1 16 ounce can fat free refried beans
• 1/2 cup carrot puree*
• 1 teaspoon paprika
• 1 teaspoon chili powder
• 1/2 teaspoon salt
• 8 ounces shredded colby jack cheese
• 1 orange and yellow pepper chopped
• 1 pint grape tomatoes sliced
• 2 ears of grilled corn (then removed from cob)
• cilantro and hot sauce for serving

Instructions

1. Preheat oven to 400 degrees.
2. Brush each tortilla with oil on each side. Bake for 8-10 minutes until crisp.
3. In the meantime, mix the beans, carrot puree, and spices together.
4. Spread bean mixture evenly over baked tortillas and then top with cheese. Return to oven until cheese is just melted.
5. Top with corn, peppers, tomatoes and cilantro and hot sauce as desired.
6. Serve.
7. **To make carrot puree, boil 1 pound chopped carrots until tender. Blend carrots with 1/4 cup cooking liquid until smooth.

Recipe Notes

Nutrition values are approximate. 

Nutrition Facts

Southwestern Veggie Tostadas

Amount Per Serving

Calories 282 Calories from Fat 81

% Daily Value*

Total Fat 9g 14%

Saturated Fat 3g 15%

Cholesterol 11mg 4%

Sodium 689mg 29%

Potassium 549mg 16%

Total Carbohydrates 32g 11%

Dietary Fiber 6g 24%

Sugars 5g

Protein 18g 36%

Vitamin A 102%

Vitamin C 66.8%

Calcium 29.5%

Iron 8.7%

* Percent Daily Values are based on a 2000 calorie diet.

More Kid-Approved Veggie Centric Dishes

Cheese and Veggie Quesadillas

Southwestern Cobb Salad

Spinach Tots

Thank you to Abbott for sponsoring this post. As always, opinions and text are 100% my own.