dish
Black Bean Burritos

6
Serves
502
Calories
17
Nutrients
15
Vitamins

Ingredients

1 small onion , chopped
1 15-ounce can diced tomatoes , drained
2 cloves garlic , peeled
1/4 cup chopped, fresh cilantro
1 cup water
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
a pinch of sugar
1 15-ounce can black beans , drained and rinsed
1 1/2 cups cooked rice
3/4 cup non-fat sour cream
1/3 cup fresh cilantro leaves

Cooking Instructions

For the salsa:
1. Combine all of the salsa ingredients in a small saucepan. Bring to a boil, adjust the heat so that the mixture simmers and cook until 1/2 of the liquid evaporates, about 15 minutes. Turn off the heat and let cool.

2. Pour the mixture into a blender and puree. Chill.
(This can be made in advance and stored in the refrigerator for up to 1 week.)

For the burritos:
3. Preheat the oven to 350°F.

4. Have the help you wrap the tortillas in foil and warm them in the oven for about 10 minutes.

5. Heat the beans and rice separately in the microwave.

6. can create their own burritos with rice, beans, salsa and sour cream. Garnish with extra salsa, sour cream and cilantro leaves if desired.

Serving Size: 1 burrito

Nutrition Information

Number of Servings: 6
Serving Size
0
Calories
502
Protein
17 g
Total Carbohydrate
90 g
Dietary Fiber
9 g
Soluble Fiber
3 g
Insoluble Fiber
5 g
Sugar
9 g
Total Fat
8 g
Saturated Fat
2 g
Monounsaturated Fat
4 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
1 g
Cholesterol
8 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
1 g
Percent Calories from Protein
13 %
Percent Calories from Carbohydrate
72 %
Percent Calories from Fat
15 %
Vitamin A
945 IU
Vitamin B1- Thiamin
1 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
5 mg
Vitamin B6
0 mg
Vitamin B12
0 mcg
Biotin
2 mcg
Vitamin C
27 mg
Vitamin D
0 IU
Folate
165 mcg
Vitamin E
2 IU
Vitamin K
1 mcg
Pantothenic Acid
1 mg
Calcium
139 mg
Iron
5 mg
Phosphorus
266 mg
Potassium
632 mg
Sodium
610 mg
Zinc
2 mg