When fall rolls around and the temperature drops, our go-to summer salads just don’t cut it anymore. If you’re longing for something filling, delicious and hearty that’s also healthy and seasonal, meet these satisfying butternut squash and black bean tostadas for an easy fall lunch idea. With just the right amount of spice, warmth, and crunch, they’re easy to throw together with ingredients you might already have! 

Taking its influence from Mexico, this recipe combines the best of this season’s harvest, nourishing butternut squash, with nutritious, filling black beans, and the option to layer your creation with as many other toppings as you like. What makes this recipe special is that it combines a nutritious balance of protein, good carbs, and veggies with lively flavors, exciting colors, and a mixture of textures to deliver a fulfilling meal that ticks all the boxes. 

Tostadas, the base for this recipe, is a lesser-known Mexican bread resembling a mini tortilla. You’ll layer everything on top of your tostadas – which ends up mimicking a pizza, but much healthier – a bonus! So what’s in the layered filling that’s so delicious? 

Butternut squash is a tasty, fall root vegetable that’s filling, and loaded with vitamins, minerals, and disease-fighting antioxidants. Being low calorie and fiber-rich means it will keep you fuller for longer which can support weight loss and your gut health. Its antioxidant-rich and anti-inflammatory properties mean that it can fight off toxins and reduce inflammation that can lead to chronic health conditions like heart disease, depression, neurodegenerative problems, and the physical signs of aging. Plus, its vibrant orange color means it contains carotenoids – a particular antioxidant that may help to protect eye health. 

Black beans are another abundant source of fiber to support healthy digestion which is great for overall health and happiness. Part of the legume family, black beans are prized for their high fiber and protein content – ideal for vegetarian, vegan, and plant-based diets. The iron, phosphorus, calcium, magnesium, manganese, copper, and zinc in black beans all contribute to building and maintaining bone structure and strength, reducing blood pressure, and warding off heart disease. The fiber-rich dish means that your energy is released slowly to keep your appetite at bay and energy and mood sustained throughout the day. 

For this dish, the skill is in the layering! Spread the cooked and mashed spiced butternut squash onto a tostada as the base, then top with the bean mixture that's already been combined with spring onions, lime juice, oil, cumin, and chill powder. Then goes on the crunchy lettuce, then finally, it’s finished off with cheese, a sprinkling of toasted pumpkin seeds, and cilantro. 

Ramp up your healthy fat intake by adding another color and texture into the mix with avocado and crunchy red onion. Fresh avocado, whether in chunks or whizzed into a cream could add freshness and flavor. Comforting sweet squash, paired with fiber-rich beans, plus spice and crunch make for a healthy, nutritious lunch dish that will keep you satisfied until dinner. 

Ingredients  

(for 2 tostadas) 

1 20-ounce cubed peeled butternut squash 

2 teaspoons ancho chile powder (or whatever chili powder you prefer like paprika or chipotle) divided 

½ teaspoon salt 

1 15-ounce can of black beans or pinto beans, rinsed 

2 spring onions (or scallions), sliced 

3 tablespoons lime juice, divided 

2 tablespoons grapeseed oil or canola oil, divided 

½ teaspoon ground cumin 

3 cups chopped romaine lettuce 

8 tostada shells 

½ cup crumbled queso blanco or feta cheese 

¼ cup toasted unsalted pumpkin seeds 

4 or 5 sprigs of fresh chopped cilantro (to garnish) 

Avocado (optional) 

How to make it

Steam or roast the butternut squash (or sweet potato) until very tender. Drain and return to a pan. Combine with ½ teaspoon of chili powder and salt. Mash until mostly smooth, then cover to keep warm. 

Combine beans, spring onions, 2 tbsp lime juice, 1 tbsp oil, cumin, and the remaining ½ tsp chili powder in a medium bowl. Toss lettuce with remaining lime juice and oil in another bowl (1 tbsp of each). 

Expert Tips: 

You can switch up your butternut squash for sweet potato if you’d prefer. 

You could also substitute tostadas for whatever you have in – be that flatbread or pitta! 

For extra drizzle, whizz up yogurt, lime juice, avocado, garlic, and sea salt for an elegant pale green cream. 

Spread ¼ squash on each tostada. Top with 3 tbsp of the bean mixture, ¼ cup of lettuce, 1 tbsp of cheese and sprinkle with pumpkin seeds and cilantro. 

Additional Information

Calories: 422kcal | Fat: 20.8g | Carbohydrates: 51.3g | Protein: 13.7g  

Also: 

Dietary Fiber 10.8g | Sugars  8.2g | Saturated fat  5.2g | Cholesterol 10.3mg |  Vitamin A IU 18702.8IU | Vitamin C 38.2mg | Folate 142.9mcg | Magnesium 128.3mg | Potassium 1019.5mg | Sodium 674mg | Thiamin 0.4mg