Sunday, October 02, 2011

Mediterranean Tostadas Recipe with Hummus, Feta, and Kalamata Olives (Meatless Monday)

I think one of these Mediterranean Tostadas with Hummus, Feta, and Kalamata Olives makes a perfect lunch!

Mediterranean Tostadas Recipe with Hummus, Feta, and Kalamata Olives found on

Earlier this year I served hummus at a wedding shower, and it quickly become evident that we have both hummus lovers and hummus haters in the same family.  Of course I love hummus, so I'm the biggest cheerleader for the hummus team.  I can't imagine a hummus variation I wouldn't like, but most often I just have my favorite hummus from Costco, and I can easily make a lunch out of a generous scoop of hummus, some pita bread, and a green salad.  When I'm infatuated with ingredients like I am with hummus, sometimes recipe ideas swirl around in my head and a good one comes out, and I think these Mediterranean Tostadas with Hummus, Feta, and Kalamata Olives are one of my best recipe ideas ever!

I certainly wasn't thinking about this being a vegetarian dish when I came up with the idea, but it turns out that October is World Vegetarian Month, so this recipe is timely.  I'm not a vegetarian by any stretch of the imagination, but I do eat a lot of meatless meals, and some of you probably know that for a while now I've been spotlighting meatless recipes every Monday at, as part of a world-wide campaign called Meatless Monday. And even though I'm writing this on Sunday, this post will still be there tomorrow, so maybe these Mediterranean Tostadas with Hummus, Feta, and Kalamata Olives can be my first official Meatless Monday post on the blog!

If you're making this for the South Beach Diet, you want to use whole wheat flour tortillas, and I get the ones with the lowest amount of carbs.  There are a lot of good brands, but this is the one I have right now.  Start by preheating the oven to 400F/200C and put a cookie sheet in to heat up as the oven does.

While the cookie sheet heats up, finely chop some lettuce.

Also crumble up the feta and chop up the Kalamata olives.

When the oven and cookie sheet are hot, spray with a tiny bit of olive oil, then put the flour tortillas on the sheet and put them in the oven.

Be sure to watch them carefully, turning them over every minute or so, until the tortillas are firm and lightly toasted like this.

Then spread each tortilla with about 1/4 cup hummus, using a rubber scraper to get it in a thin layer.

Drizzle on a little bit of olive oil and sprinkle with Sumac if you have some.

Then sprinkle each tostada with about 1/4 cup very finely chopped lettuce.

Sprinkle on Feta cheese and a few chopped Kalamata olives, and you have the perfect lunch.

Mediterranean Tostada with Hummus, Feta, and Kalamata Olives
(Makes 2 tostadas, but increase the recipe to make as many as you'd like; recipe created by Kalyn)

2 low-carb or whole wheat flour tortillas
2 tsp. + 2 tsp. olive oil
1/2 cup very finely chopped lettuce (I used Romaine)
1/4 cup finely crumbled Feta
10 Kalamata olives, finely chopped (or use regular black olives if you prefer)
1/2 cup hummus
powdered Sumac for sprinkling over the hummus (optional, but very good)

Preheat the oven to 400F/200C, placing a cookie sheet inside to heat as the oven does.  While oven heats, wash and dry lettuce and finely chop to make 1/2 cup.  Crumble the feta cheese and chop the olives.

When the oven is hot, lightly spray or brush the cookie sheet with olive oil and place flour tortillas on it.  Toast them until they are lightly browned and firm, turning over about every minute or so.  (This took me about 5 minutes but I think different brands of tortillas may be different, so watch them carefully.)

Remove tortillas from the oven and let them cool for a few minutes.  Then top each crisp tortilla with:
--1/4 cup hummus, spread thinly using a rubber scraper
--a slight drizzle of olive oil, topped with a sprinkle of powdered Sumac if you have some
--about 1/4 cup finely chopped lettuce
--2 T finely crumbled feta cheese
--1 T finely chopped Kalamata olives or other black olives of your choice

These tostadas rocked my world with the basic recipe above, but if you want to get exotic you could add other ingredients like diced roasted red bell peppers, Red Pepper Aioli, sliced sweet mini-peppers,  chopped mint or parsley, Tzatziki sauce, sesame seeds, Kalamata Olive Vinaigrette, or even a hot Mediterranean sauce like Harissa.

South Beach Suggestions:
If you're making these tostadas as a lunch or dinner for the South Beach Diet, it's important to use low-carb or whole wheat flour tortillas.  Hummus is a low-glycemic ingredient that's approved for any phase of the diet, but dried beans are limited to 1/3 to 1/2 cup for phase one so don't over-indulge!

More Interesting Ideas with Tostadas:
(Recipes from other blogs not always South Beach Diet friendly; check ingredients.)

Seven-Layer Tostadas from Kalyn's Kitchen

Tostada Nueva from Gluten-Free Goddess

Mexican Tostada from Simply Recipes

Shrimp Tostadas with Avocado Salsa from Eclectic Recipes

Red Chile Beef Tostadas from Food. People. Want

(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)
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  1. Hi Kalyn

    Looks pretty and combination is surely delicious, but can't help wondering how you eat this..... Do you fold it over and eat like a sandwich/quesadilla , or cut wedges and then eat with your fingers like pizza, or use a knife & fork?

    Cheers, Robyn

  2. Robyn, some people do eat tostadas with a knife and fork, but I just pick it up and eat with my fingers. (That's one reason the tortilla needs to be crisp!)

  3. Yippee -- a tostada with all of my favorite things on it! (Clearly, I'd be on the side of the hummus lovers in your family.)

  4. Lydia, so glad you are a hummus lover!

  5. When my family gathers, there is a definite split between the hummus lovers and haters. I say, ah well. More for the lovers.

    Those tostadas look yummy! But then, what's not to like about them?

    Just for the record, if the shell is soft, I'll fold it and eat it with my fingers. If it's a hard corn tostada, I break a peice off and still eat it with my fingers. A little messy, but oh so good.

  6. CJ, good point about more for the hummus lovers! I will remember that. And I hold it flat on my hand and eat with my fingers, so we have all the bases covered!

  7. Well you know I'm all about the meatless meals and this is a great one! I'm a total hummus addict, and this sounds perfect for a quick and easy lunch that I pretty much always have the ingredients for!

  8. This is my favorite combination of foods, Kalyn. I've been eating it for lunch for years, but never thought of toasting the tortilla. What an excellent idea!

  9. This is a clever take on familiar Med ingredients. I'd have to add some chopped tomato, but this will be on the menu this week. Thanks for sharing the idea!

  10. Joanne, nice to hear from another hummus addict!

    Meg, I like the crispy tortilla with it; easier to eat!

    Robby, great idea!

  11. Agreed, this looks fantastic and I'd be happy to eat this for lunch on a regular basis!

  12. Sounds delicious - can't wait to try it out. Thanks for sharing.

  13. Kelley, bring those cute kids over and I will make lunch for you sometime!

    Noel, thanks. Glad you like the idea.

  14. This is exactly the kind of thing I like to eat for lunch - easy to put together and packed with the flavor. This is brilliant, Kalyn! We like to use hummus in all sorts of wrap sandwiches, though lately I've just been spreading it on celery for a snack.

  15. This looks like something I could eat everyday! Pinned...Tweeted...shouted out to Facebook! YUM!

  16. Dara, why don't you and Kelley both come for lunch and we'll have it! I know this is going to be something I'll be making for years here!

    Jennifer, me too! And thanks for the shout outs!

  17. This looks great! I'm a fiend for anything with hummus or kalamata olives.

  18. I love the look of these Mediterranean tostadas - perfect for a meatless meal.

  19. Thanks Jeanette. I've been gobbling them down on a regular basis!

  20. I agree - this is a brilliant idea! Count me in the Hummus Lover's group!


  21. Donna, I knew I could count on you!

  22. Hi Kalyn! Just wanted you to know that I've come to the point where I've tried enough of your recipes that I TRUST THEM 100% and know they'll ALWAYS be delicious. It's great to have an honest blogger I know I can depend on to give the true skinny. LOVE your blog!

  23. Thanks so much; I do have a few recipes that end up being considered "not blogworthy" so there is a definite emphasis on quality control. I appreciate the nice feedback.

  24. Love this idea. All the flavors are favorites, but I haven't thought of putting them on a tortilla. Genius! Perfect for lunch. It will keep me from scooping hummus out of the container with a spoon :)

  25. I am a hummus lover! Proud to be one...This would probably be the first vegetarian dish I'll cook for this month, in celebration of World Vegetarian Month. Happy eating everyone!

  26. Anna, welcome to the hummus lover's club! It sounds like there are a few of us. Hope you enjoy this as much as I have.

  27. What a fantastic idea! I love all those Mediterranean flavors.

  28. Kalyn, do you make your own hummus? ;)

  29. Pille, I've made this with both homemade and purchased hummus.


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