Black bean and sweet potato burrito filling
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 208.1
- Total Fat: 3.2 g
- Cholesterol: 0.0 mg
- Sodium: 213.1 mg
- Total Carbs: 36.9 g
- Dietary Fiber: 10.6 g
- Protein: 9.7 g
View full nutritional breakdown of Black bean and sweet potato burrito filling calories by ingredient
Introduction
Loaded with potassium and fiber, this burrito filling is also a good source of protein. Add your own tortilla and low fat toppings and this is a delicious, filling meal for under 400 calories. Use left over sweet potato or yams to make this dinner a snap to prepare. Loaded with potassium and fiber, this burrito filling is also a good source of protein. Add your own tortilla and low fat toppings and this is a delicious, filling meal for under 400 calories. Use left over sweet potato or yams to make this dinner a snap to prepare.Number of Servings: 4
Ingredients
-
1 tsp olive oil
1/2 small onion, chopped
1 large clove garlic, minced
2 cups black beans (1 can, drained and rinsed)
2/3 cup water
1 TBS chili powder
1 & 1/4 tsp mustard
1 tsp ground cumin
1/8 tsp cayenne pepper (or to taste)
1 TBS low sodium soy sauce
1 & 1/3 c cooked sweet potato, mashed
optional (not included in calorie count)
cheese
sour cream
NOTE: Tortillas (4) left out of calorie count since they vary so much in size and calorie content...please add the calories for your own tortillas.
Tips
You can try refried black beans in a pinch, but this may alter the calorie count and make the filling pasty. The partially smashed beans give it a little texture.
Serve with your favorite salsa, low fat sour cream, or sliced avocado.
Directions
1) preheat oven to 350 degrees
2) In a large skillet, heat oil to medium temp, then saute onion and garlic until soft
3) add beans and mash into onion/garlic,
then slowly stir in water
4) heat through, about 3 minutes
5) remove from heat and mix chili powder, mustard, cumin, and cayenne into bean mixture
6) Spray baking sheet with cooking spray
7) Fill flour tortilla with 1/4 of bean mixture, 1/4 of mashed sweet potato, and 1 oz of grated cheese (if desired), roll into a burrito
8) Place burritos on cooking sheet, lightly spray top of each burrito with cooking spray.
9) Bake in preheated oven for 12 minutes or until heated through
10) garnish with your own toppings
Serving Size: 4 servings
2) In a large skillet, heat oil to medium temp, then saute onion and garlic until soft
3) add beans and mash into onion/garlic,
then slowly stir in water
4) heat through, about 3 minutes
5) remove from heat and mix chili powder, mustard, cumin, and cayenne into bean mixture
6) Spray baking sheet with cooking spray
7) Fill flour tortilla with 1/4 of bean mixture, 1/4 of mashed sweet potato, and 1 oz of grated cheese (if desired), roll into a burrito
8) Place burritos on cooking sheet, lightly spray top of each burrito with cooking spray.
9) Bake in preheated oven for 12 minutes or until heated through
10) garnish with your own toppings
Serving Size: 4 servings