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Mediterranean Tostadas_DoseofNutrition.J

Mexican or Mediterranean? Sometimes it can be hard to decide which type of cuisine you want to eat.  For those who love food from around the world but struggle to pick which one to have, fusion meals can be a perfect idea.  Create a mash-up dish like these Mediterranean Tostadas so you don't have to choose!

These Mediterranean Tostadas take just 10 minutes to make and are easy to customize. I topped crispy baked whole wheat tortillas with creamy hummus, seasoned and roasted chickpeas, fresh veggies and crumbled feta. These tostadas can be a nutritious lunch or dinner that's loaded with plant protein and fiber. Check out the recipe for a minimal effort and delicious, weekday meal!

Mediterranean Tostada Recipe


Servings: About 2 

Prep Time: 5 minutes

Cook Time: about 10 minutes 

Total Time: about 15 minutes

Author: Huma Naz


  • 2 medium whole wheat tortillas 

  • 1 cup of canned garbanzo beans/chickpeas, drained and rinsed 

  • 1/2 cup chopped spinach 

  • 1/2 red onion, sliced 

  • 1 tomato, diced

  • 1/2 English cucumber, diced 

  • 1 garlic clove, minced 

  • 1/4 cup crumbled feta

  • 1/4 cup cilantro, chopped

  • 2 lemon wedges 

  •  Oil (~3 tsp.)

  • 1/2 tsp. each of turmeric, chili powder, coriander powdercumin powder, black pepperall spice, onion powder 

  • Optional: 2 tbsp. tzatziki sauce 


  1. Preheat the oven to 400°F/ 200°C. Drain, rinse and pat dry the chickpeas. Toss them onto a baking sheet along with the spices, some oil and garlic(mix to coat all chickpeas). On a pizza baking pan, place the 2 tortillas, spray/drizzle 1 tsp. of oil on each and make 2-3 holes in the center with a fork.  Bake the chickpeas for about 10 minutes, tossing in between time and the tortillas for 3 minutes per side or until the edges turn golden brown.

  2. Once the tortillas and chickpeas are done and cool off a bit, spread a layer of hummus on each tortilla. Then, top them with the veggies and chickpeas. 

  3. Lastly, squeeze some lemon juice and sprinkle over feta and cilantro.  You can also drizzle some tzatziki sauce over the tostada and enjoy!

Recipe Notes:

  •  These tostadas are crunchy and taste the best when eaten right after preparing them.

I'd love to see your recreations- Don't forget to tag
 @adoseofnutrition on instagram!
I will gladly drop a comment & share your recreation photo in my stories!
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