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Photo:Photographer: Rachel Marek, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco
Photographer: Rachel Marek, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco
Active Time:30 minsTotal Time:30 minsServings:9 servingsJump to Nutrition Facts
Active Time:30 minsTotal Time:30 minsServings:9 servings
Active Time:30 mins
Active Time:
30 mins
Total Time:30 mins
Total Time:
Servings:9 servings
Servings:
9 servings
Jump to Nutrition Facts
Jump to recipe
When I was growing up in Chihuahua, Mexico, my mom needed to make sure that her six kids were well-fed and nourished. And while I wouldn’t consider any of us picky eaters when we were young, there was always something in every meal that one didn’t like. For me, that was cooked carrots, green peas and beets.
Vegetable soup has always been part of the weekly meal rotation at my parents’ house, and carrots are always featured in that soup. As a kid, to avoid confrontations with my parents about eating my food, I’d leave all of the pieces of carrots and basically swallow them at the end with a glass of water (I’m over that now!). Green peas also made their way into my body, barely intact. As for beets, my mom told me that ancient civilizations used colorful produce as cosmetics and, specifically, beets were used as lipstick. Even now, I don’t know if that’s true, but it did the trick! Before eating my beets, I’d paint my lips with a piece and then eat them drizzled with ranch dressing.
If there was one dish we could all agree on, it was our mom’s ensalada de nopales(cactus salad)—even my younger brother and sister, who apparently didn’t like tomatoes. And if she served it on tostadas with avocado and fresh cheese, even better.You can think of it as a pico-de-gallo-style salad plus nopales (minus the serrano, but if you’re a serrano-lover, it’s a great addition!). Nopales, also known as prickly pear, are the paddles of the nopal or prickly pear cactus. Nopales have a bright green color, a slightly viscous texture, and a tart, slightly bitter flavor. They are rich in antioxidants and fiber and are widely used in Mexico to relieve constipation.
Assembling the tostadas is very straightforward. Basically, you just spread some mashed avocado evenly on the tostada, add the nopales salad and top it with cubed queso panela (a Mexican fresh cheese). Personally, I like using crumbled queso fresco or feta cheese instead. And for an extra Mexican touch, add your favorite salsa on top. Besides being really delicious, these tostadas are packed with gut-supporting and satisfying fiber—one serving provides 6 grams of fiber.
In just 30 minutes, you’ll have a flavorful, nutritious and fresh salad ready to use in any meal of the day. Whenever I make this nopales salad, I always make a big batch because it goes great with lots of things. I find it pairs well with scrambled eggs at breakfast or mixed in with greens and grilled chicken for lunch or dinner. And if you want a fresh and savory snack, a bowl of nopales salad with some crumbled cheese is the perfect option.
Cook Mode(Keep screen awake)Ingredients2cupschopped cooked fresh nopalesorrinsed jarred or cannednopales(see Note)3/4cupchoppedfresh cilantro1mediumplum tomato, chopped1/2cupchoppedwhite onion2tablespoonsextra-virgin olive oil2-3tablespoonslime juice1/8-1/4teaspoonsaltplus 1/4 teaspoon, dividedGround pepperto taste9tostada shells, preferably baked (see Note)2ripeavocados3tablespoonscubed queso panelaorcrumbledqueso fresco
Cook Mode(Keep screen awake)
Ingredients
2cupschopped cooked fresh nopalesorrinsed jarred or cannednopales(see Note)
3/4cupchoppedfresh cilantro
1mediumplum tomato, chopped
1/2cupchoppedwhite onion
2tablespoonsextra-virgin olive oil
2-3tablespoonslime juice
1/8-1/4teaspoonsaltplus 1/4 teaspoon, divided
Ground pepperto taste
9tostada shells, preferably baked (see Note)
2ripeavocados
3tablespoonscubed queso panelaorcrumbledqueso fresco
DirectionsCombine nopales, cilantro, tomato, onion, oil, lime juice to taste, 1/4 teaspoon salt (or 1/8 teaspoon if using jarred or canned) and pepper to taste in a medium bowl. Scoop avocado flesh into a small bowl; mash with the remaining 1/4 teaspoon salt.Photographer: Rachel Marek, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel GrecoSpread about 2 tablespoons mashed avocado on each tostada, then top with 1/3 cup nopales salad and sprinkle with about 1 teaspoon cheese. Serve immediately.Photographer: Rachel Marek, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel GrecoNotesYou can findnopalesin a few ways: fresh whole paddles, chopped fresh and chopped jarred or canned. If usingfresh nopales paddles, scrape off any thorns and trim any tough edges. If they’re not already chopped, cut into 1/2-inch pieces. Cook in boiling water until tender, 20 to 25 minutes. Drain and pat dry. If usingjarred or canned, just rinse and pat dry. You’ll need about 14 ounces if using paddles, or 12 ounces if using pre-chopped, canned or jarred, to make 2 cups.Baked tostadasare becoming more popular in Mexico than fried (look for “horneadas” on the label). You can either toast them on a comal or cast-iron skillet or bake them at 400°F until crisp, 8 to 10 minutes.EatingWell.com, October 2023
Directions
Combine nopales, cilantro, tomato, onion, oil, lime juice to taste, 1/4 teaspoon salt (or 1/8 teaspoon if using jarred or canned) and pepper to taste in a medium bowl. Scoop avocado flesh into a small bowl; mash with the remaining 1/4 teaspoon salt.Photographer: Rachel Marek, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel GrecoSpread about 2 tablespoons mashed avocado on each tostada, then top with 1/3 cup nopales salad and sprinkle with about 1 teaspoon cheese. Serve immediately.Photographer: Rachel Marek, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel GrecoNotesYou can findnopalesin a few ways: fresh whole paddles, chopped fresh and chopped jarred or canned. If usingfresh nopales paddles, scrape off any thorns and trim any tough edges. If they’re not already chopped, cut into 1/2-inch pieces. Cook in boiling water until tender, 20 to 25 minutes. Drain and pat dry. If usingjarred or canned, just rinse and pat dry. You’ll need about 14 ounces if using paddles, or 12 ounces if using pre-chopped, canned or jarred, to make 2 cups.Baked tostadasare becoming more popular in Mexico than fried (look for “horneadas” on the label). You can either toast them on a comal or cast-iron skillet or bake them at 400°F until crisp, 8 to 10 minutes.
Combine nopales, cilantro, tomato, onion, oil, lime juice to taste, 1/4 teaspoon salt (or 1/8 teaspoon if using jarred or canned) and pepper to taste in a medium bowl. Scoop avocado flesh into a small bowl; mash with the remaining 1/4 teaspoon salt.
Spread about 2 tablespoons mashed avocado on each tostada, then top with 1/3 cup nopales salad and sprinkle with about 1 teaspoon cheese. Serve immediately.
NotesYou can findnopalesin a few ways: fresh whole paddles, chopped fresh and chopped jarred or canned. If usingfresh nopales paddles, scrape off any thorns and trim any tough edges. If they’re not already chopped, cut into 1/2-inch pieces. Cook in boiling water until tender, 20 to 25 minutes. Drain and pat dry. If usingjarred or canned, just rinse and pat dry. You’ll need about 14 ounces if using paddles, or 12 ounces if using pre-chopped, canned or jarred, to make 2 cups.Baked tostadasare becoming more popular in Mexico than fried (look for “horneadas” on the label). You can either toast them on a comal or cast-iron skillet or bake them at 400°F until crisp, 8 to 10 minutes.
Notes
You can findnopalesin a few ways: fresh whole paddles, chopped fresh and chopped jarred or canned. If usingfresh nopales paddles, scrape off any thorns and trim any tough edges. If they’re not already chopped, cut into 1/2-inch pieces. Cook in boiling water until tender, 20 to 25 minutes. Drain and pat dry. If usingjarred or canned, just rinse and pat dry. You’ll need about 14 ounces if using paddles, or 12 ounces if using pre-chopped, canned or jarred, to make 2 cups.Baked tostadasare becoming more popular in Mexico than fried (look for “horneadas” on the label). You can either toast them on a comal or cast-iron skillet or bake them at 400°F until crisp, 8 to 10 minutes.
EatingWell.com, October 2023
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Nutrition Facts(per serving)213Calories16gFat17gCarbs3gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
