If you’re looking for a healthy, meatless recipe, give these Spicy Black Bean Burritos a try! This is a super simple and tasty recipe!
Black beans contain antioxidants, fiber, protein, and carbohydrates which pack them with lots of health benefits. For those concerned about carbs and blood sugar levels, black beans are shown to not cause a spike in blood sugar. Also, studies show that eating beans can lower the total amount of cholesterol and levels of “bad” cholesterol in your blood. This may reduce your risk of developing heart disease. Are you ready to cook? Let’s get started!
Spicy Black Bean Burritos
Black Bean Filling
· 1 tablespoon extra-virgin olive oil
· 1 medium onion, diced
· 3 garlic cloves, minced
· 1 jalapeño pepper, seeded and minced (optional-leave it out if you're not a spicy food fan)
· 1 tablespoon ground cumin
· 1 teaspoon ancho chile powder
· 1 teaspoon dried oregano
· 2 (14 ounce) cans black beans, drained and rinsed
· 1/2 cup water, plus more as needed
· 2 tablespoons lime juice (optional)
· 1/4 cup chopped fresh cilantro(optional)
· Salt and pepper to taste
Wrap & Toppings
· 6 large (10-inch) flour tortillas
· 1 avocado, sliced
· Fresh cilantro
· Hot sauce or salsa
· Basmati or Cauliflower Rice
To Make the Black Bean Filling
1. Coat the bottom of a large skillet with oil and place it over medium-high heat.
2. After the oil heats up, add the onion.
3. Sauté the onion for about 4 minutes, until soft.
4. Stir in the garlic, jalapeño pepper, cumin, ancho chile powder, and oregano.
5. Sauté everything for about 1 minute more.
6. Stir in the beans and 1/2 cup of water.
7. Bring the water to a boil, lower the heat and simmer for about 10 minutes, until the beans soften up a bit, adding more water if it dries up in the skillet.
8. Use a fork to mash about half the beans.
9. If needed, stir in more water to get your filling to your desired consistency, and heat for another minute, then remove the skillet from heat.
10. Stir in the lime juice, cilantro, and salt to taste. Adjust any other seasonings to your liking.
11. Warm your tortilla shell (I used 10” shells)
12. Add rice and black bean filling.
13. Top with a slice of avocado, cilantro, salsa, or hot sauce. These are all optional-make it how you want it!
14. Don’t overfill the shells so you can wrap them up nicely, but if you lose filling on your plate, grab a fork!
Recipe from Williamson Forward Local Coordinator Chris Dotson