Summer Vegetable Black Bean Taco/Burrito Filling

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Nutritional Info
  • Servings Per Recipe: 6
  • 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

View full nutritional breakdown of Summer Vegetable Black Bean Taco/Burrito Filling calories by ingredient
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Introduction

I like to prepare burrito or taco fillings like these with whatever vegetables happen to be in season (or on sale) -- in this case tomatoes, bell peppers and summer squash, which can be subbed for eggplant, sweet potato, spinach, kale or any you like. I like to prepare burrito or taco fillings like these with whatever vegetables happen to be in season (or on sale) -- in this case tomatoes, bell peppers and summer squash, which can be subbed for eggplant, sweet potato, spinach, kale or any you like.
Number of Servings: 6

Ingredients

    1.5 c cooked or canned black beans
    1/2 c cooked white or brown rice
    1 t olive oil
    3 T chopped green onions
    1 t jalapeno pepper (optional)
    3 cloves garlic
    1 c chopped bell pepper
    1/2 c zucchini
    1/2 yellow summer squash
    3 - 4 plum tomatoes
    1/4 cup tomato sauce (as needed)
    1 t ground cumin
    1/8 t ground cayenne or red pepper
    1 t salt
    1 t black pepper
    1.5 c shredded 2% (Reduced Fat) Mexican Cheese
    3-4 T chopped fresh cilantro

    Note: Nutritional Info Includes Cheese, but not shells. Thus, you'll need to add in your choice of taco/burrito tortilla.

Directions

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.

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