Spicy black bean burritos
15
- Total Time23 mins
- Makes8 servings
© Royalty-Free/Masterfile
You'll be surprised how quickly you can make a wholesome variety at home using fibre-rich beans and corn, whole wheat tortillas and vitamin-packed fresh peppers.
Ingredients
2 garlic cloves, or 1 1/2 tsp bottled chopped garlic
1 red bell pepper
1 onion
vegetable oil
540-mL can black beans
2 tsp chili powder
1 tsp ground cumin
1/2 tsp dried oregano leaves
1/2 tsp salt
1/4 to 1/2 tsp cayenne pepper
1/2 cup frozen corn niblets
1/2 cup chopped cilantro, or parsley
2 tbsp salsa, optional
1/2 lime
6 to 8 small whole wheat tortillas
Instructions
Mince garlic. Core and seed pepper, then coarsely chop. Finely chop onion. Lightly coat a large frying pan with oil and set over medium heat. Add garlic, pepper and onion. Stir often until onion starts to soften, about 4 minutes.
Meanwhile, rinse and drain black beans. Measure out chili powder, cumin, oregano, salt and cayenne. Add beans and corn to pan. Sprinkle with spice mix. Stir occasionally until heated through, 4 to 5 minutes. Stir in coriander and salsa. Squeeze lime juice overtop and stir to evenly mix.
Spoon warm black bean filling evenly down centre of each warmed tortilla (see tip, below, for heating tortillas). Sprinkle with your favourite toppings (see bottom). Wrap tortilla around filling and serve.
Nutrition (per serving)
Calories 152, Protein 6.6g, Carbohydrates 31.9g, Fat 2.5g, Fibre 6.2g.
Burrito dress-ups
For toppings, consider grated light Monterey Jack or cheddar cheese, shredded lettuce, chopped tomatoes and light sour cream or yogurt.
Tortilla tip
To warm tortillas, wrap together in foil and place in a preheated 350F (180C) oven until warm. Or stack tortillas on a paper towel in the microwave and warm on high 30 seconds.