Thursday, 22 May 2014

Black Bean Burritos - Lunch on "B" day


For lunch on "B" day I used BLACK BEANS

I made Black Bean Burritos. These burritos are so yummy with the zangy taste of lime in the background. You can pair black beans with almost anything, they are so versatile. You can make your burritos with whatever "add ins" you desire, but here is my recipe for these ones…


Servings: 4

2 (398 ml) cans of Black Beans (Drained and rinsed well under cold water)
1 small or 1/2 of an onion, diced
1 garlic clove, minced
1/4 - 1/2 cup of chicken stock or beef stock (your preference)
1 cup of shredded cheddar cheese (or more to fill)
2 Tbsp Freshly squeezed Lime juice
1 - 2 tomatoes, diced
1 Tbsp minced parsley
2 cups of Spinach (or about that, to fill in your burritos)
4 Whole Wheat Flour Tortillas

Directions

1. Heat pan on medium heat and add about 1 Tbs or less of olive oil. Add onion and garlic and cook for about 2 minutes, till just softened. Turn down heat to medium low and add the beans with the chicken stock. Simmer on low for around 5 - 10 minutes. You can now press and squish half the beans (if you like an even softer texture for your burritos) and leave half of them whole. Add 1/2 - 1 Tbsp of lime juice (to taste). Season with S & P to taste.

2. Remove Bean mixture to bowl and add cheddar cheese, mix to blend and melt cheese. 

3. Warm your tortilla for 20 seconds in the microwave. Add 1/2 - 1 Tbsp of lime juice to the diced tomatoes in a small bowl, and sprinkle with parsley. 

4. NOW ADD YOUR BEANS TO YOUR TORTILLA AND TOP WITH SPINACH, TOMATOES, MORE CHEDDAR CHEESE (IF YOU WANT) OR WHATEVER TOPPINGS YOU LIKE. 

Enjoy!



BLACK BEANS

1 cup 
15 grams of FIBRE - Wow!
Protein  30% 
Molybdenum  286%  (this helps metabolize fats and carbs. It also helps to move iron from the liver, which can prevent anemia)
Manganese 38%
Vitamin B1  35%
Magnesium  30%
Iron  20%
Copper 40%
Folate  64%
(All % are %DV) 

This is one SUPER food that packs a protein-plus-fiber punch!

     Are you eating Black Beans?

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