Black Bean Burritos

Makes 4 burritos

Black bean burritos are a quick meal when time is short. They can even be made ahead, wrapped in plastic wrap, and refrigerated for lunches and easy instant snacks. Instant black bean flakes are sold in natural food stores and some supermarkets (see glossary).

1 cup boiling water (if using bean flakes)
1 cup instant black bean flakes
4 flour tortillas
2 cups shredded romaine lettuce
2 tomatoes, sliced
2 green onions, sliced
¹/₂ avocado, sliced (optional)
¹/₂ cup Salsa Fresca or commercial salsa

If using bean flakes, mix flakes with boiling water in a small pan or bowl. Let stand until completely softened, 3 to 5 minutes. If using canned beans, heat on the stove or in a microwave.

Warm tortillas, one at a time, in a large dry skillet, flipping to warm both sides until soft and pliable.

Spread warm tortilla with approximately 1/2 cup of beans.

Top with lettuce, tomato, green onions, avocado (if using), and salsa. Roll tortilla around filling.

Per burrito

• Calories: 235
• Fat: 4.1 g
• Saturated Fat: 1 g
• Calories from Fat: 15.8%
• Cholesterol: 0 mg
• Protein: 9.6 g
• Carbohydrates: 41 g
• Sugar: 5.5 g
• Fiber: 7.3 g
• Sodium: 347 mg
• Calcium: 97 mg
• Iron: 3.3 mg
• Vitamin C: 19.8 mg
• Beta Carotene: 1246 mcg
• Vitamin E: 0.8 mg

Source: Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.; recipe by Jennifer Raymond, M.S., R.D.