Summer Vegetable Black Bean Taco/Burrito Filling
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
1.5 c cooked or canned black beans1/2 c cooked white or brown rice1 t olive oil 3 T chopped green onions 1 t jalapeno pepper (optional) 3 cloves garlic 1 c chopped bell pepper1/2 c zucchini1/2 yellow summer squash3 - 4 plum tomatoes1/4 cup tomato sauce (as needed)1 t ground cumin1/8 t ground cayenne or red pepper1 t salt 1 t black pepper 1.5 c shredded 2% (Reduced Fat) Mexican Cheese3-4 T chopped fresh cilantroNote: Nutritional Info Includes Cheese, but not shells. Thus, you'll need to add in your choice of taco/burrito tortilla.
Prepare black beans and rice separately.
Make burrito filling: Saute onions, garlic, hot pepper, cayenne and cumin in bottom of a large soup pot or slow cooker until soft. Reduce heat. Add chopped bell peppers and cover. In a separate bowl, mash chopped tomatoes with a fork and stir in squash and zucchini along with salt and pepper until vegetables are covered in tomato juice. Stir in additional tomato sauce - as needed - to moisten the mixture. Add to pot. Stir black beans and rice into the mixture. Cover pot, reduce heat and simmer for 10 to 15 minutes. Remove from heat and let mixture cool before building burritos. Store overnight in the fridge for more flavor.
Make a few burritos from this filling and freeze the rest, or make 6 burritos and freeze those leftovers.
To build burritos: Place 1/6 (or two to three tablespoons) of filling at center of flour tortilla. Add a generous spoonful of low-fat (2%) shredded cheese (approximately 1/4 cup). Roll tortillas and serve with salsa of your choice, fresh cilantro and low-fat sour cream. Freeze burritos you're not eating.
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Number of Servings: 6
Recipe submitted by SparkPeople user LKATHRYN.
Make burrito filling: Saute onions, garlic, hot pepper, cayenne and cumin in bottom of a large soup pot or slow cooker until soft. Reduce heat. Add chopped bell peppers and cover. In a separate bowl, mash chopped tomatoes with a fork and stir in squash and zucchini along with salt and pepper until vegetables are covered in tomato juice. Stir in additional tomato sauce - as needed - to moisten the mixture. Add to pot. Stir black beans and rice into the mixture. Cover pot, reduce heat and simmer for 10 to 15 minutes. Remove from heat and let mixture cool before building burritos. Store overnight in the fridge for more flavor.
Make a few burritos from this filling and freeze the rest, or make 6 burritos and freeze those leftovers.
To build burritos: Place 1/6 (or two to three tablespoons) of filling at center of flour tortilla. Add a generous spoonful of low-fat (2%) shredded cheese (approximately 1/4 cup). Roll tortillas and serve with salsa of your choice, fresh cilantro and low-fat sour cream. Freeze burritos you're not eating.
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Number of Servings: 6
Recipe submitted by SparkPeople user LKATHRYN.
Nutritional Info Amount Per Serving
- Calories: 183.8
- Total Fat: 7.3 g
- Cholesterol: 20.0 mg
- Sodium: 259.0 mg
- Total Carbs: 19.2 g
- Dietary Fiber: 5.1 g
- Protein: 13.2 g
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