If you're craving Mexican food, here's a healthy version of a bean and cheese burrito.
beans are a wonderful source of dietary fiber which has been shown to
naturally help lower cholesterol. In addition, the high fiber content
in black beans helps keep blood sugar levels from rising too rapidly
after a meal, which will leave you feeling satiated instead of craving
more. When black beans are prepared with whole grains such as brown
rice, the combination provides a virtually fat-free, high quality
source of protein. But that's not all, black beans are rich in
antioxidants as well. Antioxidants destroy free radicals, and when
eaten regularly, have been shown to offer protection against heart
disease, cancer and aging, so eat up!
1 Red Bell Pepper, sliced into thin strips
1 Green or Yellow Bell Pepper, sliced into thin strips
1 Vidalla Onion or Maui Onion, sliced thinly
1 cup dry Quinoa or Brown rice, cooked
2 cups water
½ small red onion, diced
1 - 15oz. can Organic Black Bean
½ c. Fire Roasted Crushed Tomatoes
3 tsp ground cumin
1 TBL Chili Powder (Mexican style blend)
1 tsp Sea Salt
Pepper to taste
2 TBL. Extra-Virgin Olive Oil
1 Pkg. Sprouted or Whole Wheat Tortillas
Cheese (preferably non-dairy)
Rinse quinoa or brown rice, and prepare according to package directions.
While quinoa/rice is cooking, heat 1 TBL of the Olive oil in a large skillet. Add
peppers & onions and sauté until soft – about 3-5 minutes. Add 2
tsp. cumin, Chili Powder, ½ tsp. sea salt and continue cooking for 2
more minutes, stirring to incorporate all the spices with the peppers
& onions. Add Tomatoes and stir to mix. Lower heat and cover,
cooking for about 5 minutes until peppers are really soft.
prepare beans, heat remaining TBL of olive oil in a saucepan and add
red onion. Saute the onion until soft. Add remaining 1 tsp of cumin and
½ tsp. salt, stir together. Add black beans and stir to incorporate all
ingredients. Let cook for 1-2 minutes longer until beans are heated
through. Add 1 cup of cooked quinoa or rice to the beans and stir
together. Season with fresh ground pepper and remove from heat.
Tortilla shell over low open flame on stove to soften. Place the
tortilla on a flat surface. Spread a very small amount of grated cheese
over entire tortilla. Add 1 scoop of pepper & onion mixture to
bottom 1/3 of tortilla. Top with 1 scoop of quinoa/bean mixture. Add
avocado (optional) and Roll!!!
Enjoy your burrito topped with heart healthy Salsa or a bit of guacamole!!
Makes 6-8 Burritos
Recipe created by Missy Costello of Karma Chow