Test Kitchen: Vegetarian Whole Grain Nachos

Mia Sugarman, SAR Dietetics ’22
Patricia Orus-Deya, SAR Dietetics ’23

Recipe modified from 101 Cookbooks
Yield: 6 as a snack, 3 as a meal

Ingredients:
6 6” whole wheat flour or whole corn tortillas
1 lime, juiced
2 tsp olive oil
Seasoning of choice (black pepper, paprika, garlic, chili powder) 1 cup of cheese (+ additional, depending how much you like!)
1 can black beans, drained
6 romaine lettuce leaves
1 cup diced tomato
1 ripe avocado

Optional add-ons: sliced olives, chopped scallions, cilantro, red onion, salsa

Directions:
1. Preheat oven to 350 F.
2. Stack the tortilla chips on top of each other and cut into six equal sized wedges.
3. Place the cut tortillas in a bowl and drizzle oil and lime juice on top. Gently toss until coated. Add herbs and spices of your choosing.
4. Grease a baking sheet, or place a sheet of parchment paper down, and spread tortilla pieces over the surface (single layer, with as little overlap as possible)
5. Bake the tortillas for 4-5 minutes, watching closely.
6. Take the chips out of the oven and flip over.
7. Add cheese, black beans, and any optional add-ons that should be baked.
8. Bake for an additional 4-5 minutes, watching closely so the chips don’t burn.
9. Remove from the oven, and add romaine, diced tomatoes, avocado, and salsa.
10. Allow to cool before serving. Chips will crisp further as they cool down.

What We Liked:
– We liked that the recipe contained a variety of spices that helped to make the nachos taste very flavorful.
– We liked that it could be served as a fun and health-promoting party dish.
– A variety of toppings can be used such as different types of cheese, guacamole, meat, salsa, and beans. You can also add your favorite vegetables and make this recipe your own!
– We liked that it can be easily transformed into a burrito if you live in a dorm without an oven.

Suggestions:
– Beans, tofu, or meat could be added according to your preference.
– Spices can be added or changed according to preference.
– If you are making large quantities make sure to separate the tortilla chips from the rest of the recipe so it lasts longer and your leftovers stay fresh and crispy. Nutritional Value:

– The whole wheat flour or whole corn tortillas is rich in fiber which supports digestive health.
– The beans and cheese are both good sources of protein.
– Avocados are a rich source of heart-healthy unsaturated fats.
– Romaine lettuce provides filling power, as well as micronutrients.