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Black Bean Burrito, Indian Style

The combination of healthy ingredients in this burrito recipe will surprise you with its flavor. It brings together Southwestern ingredients with Eastern seasoning for an unusual and exciting twist on a favorite dish of many without the usual fat. The blended spice, garam masala is easily found in the spice section of your favorite market.

Black Bean Burrito, Indian Style Prep and Cook Time: 30 minutes

Ingredients:
1 medium onion cut in half and sliced thin
4 medium cloves garlic, chopped
1 tsp minced fresh ginger
1˝ cups sweet yam cut in ˝ inch cubes
1 cup green peppers, thin julienne
1 cup red peppers, thin julienne
1 tsp garam masala
˝ cup + 1 TBS vegetable broth
1 15 oz can black beans, drained
*optional 2 oz Chevre goat cheese
salt and black pepper to taste
4 whole wheat tortillas

Topping
*(optional) prepared salsa
1 head of romaine lettuce, shredded (remove outer leaves and discard)

Directions:


  1. Prepare vegetables by chopping and slicing.
  2. Heat 1 TBS broth in a 12inch non-stick skillet. Healthy Sauté onion, garlic, ginger, and peppers in broth over medium heat for about 5 minutes, stirring frequently. Add garam masala, yams and mix well. Add broth and cook covered on low heat for about 10 minutes, or until vegetables are tender.
  3. Add beans making sure they are drained well first and mix. Cook for another 5 minutes and season with salt and pepper.
  4. While vegetables are cooking shred lettuce. You also might want to wrap tortillas in foil and place in the oven to warm while you are preparing the rest of the ingredients.
  5. Place vegetable mixture in tortilla and top with some goat cheese. Roll and top with salsa and shredded lettuce.

    Serves 4


Healthy Cooking Tips: Cutting bell peppers thin and the sweet potatoes small will allow their flavors to blend together better as they cook than if they are cut into large pieces. Try to cut them as directed for best results. Store your leftover spices in the freezer to keep fresh for the next time you want to make this wonderful dish.


Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

 

Black Bean Burrito, Indian Style
1.00 serving
267.52 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
vitamin A 13283.70 IU 265.7 17.9 excellent
vitamin C 107.82 mg 179.7 12.1 excellent
dietary fiber 9.32 g 37.3 2.5 good
manganese 0.69 mg 34.5 2.3 good
folate 100.98 mcg 25.2 1.7 good
sodium 534.21 mg 22.3 1.5 good
iron 3.99 mg 22.2 1.5 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for Black Bean Burrito, Indian Style

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For education only, consult a healthcare practitioner for any health problems.

 

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