Have a “Make Your Own Burrito Night” with your friends. Don’t forget the margaritas!
October 2007
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Recipe: Black Bean Burrito With Brown Rice
It’s No Time For Siesta—Here’s A [Healthy] Mexican Fiesta!
We love burritos—and so does everyone else, given the number of burrito recipes. Just for starters, there are beef, cheese, chicken, chili, chorizo, fish, pork, shrimp and turkey. There are vegetable burritos of every description, tofu burritos, even “fusion” burritos like barbecue and pulled pork. A burrito lover can have a different recipe every day of the month, not to mention a breakfast burrito to start the day.
On the lighter side, this black bean and brown rice burrito would be approved by the USDA, which recommends three servings of fiber daily. One key benefit of healthy carbs, like brown rice and black beans, is that they contain fiber, which helps you to feel fuller, and slows down the absorption of carbohydrates. Brown rice is chewier, more nutty-tasting and flavorful than white rice. Besides the fiber found in the brown rice, the bran contains nutrients like magnesium, manganese and zinc. Plus, legumes, the class of vegetables that includes beans, peas and lentils, are a nutritional jackpot. Typically low in fat, cholesterol-free and are high in folate, potassium, iron and magnesium, burritos are a good source of protein (and a healthy substitute for meat, which has fat and cholesterol).
Keeping on the healthy side, this recipe substitutes low-fat or nonfat yogurt for sour cream. We used RiceSelect brown Texmati (basmati) rice, an elegant long-grain rice, and Sargento Artisan Blends shredded Cheddar.
As a low-calorie alternative to tortilla chips, serve a raw vegetable platter (crudités) with salsa. You can turn the salsa into a creamy, low-calorie dip by mixing it with some plain yogurt. The crudités provide even more fiber and the tomatoes in the salsa are another health marvel. In addition to their regular nutrients, research indicates that the lycopene is an anticarcinogen for cancers of the prostate, lung and stomach. Processed tomatoes contain even more lycopene because cooking breaks down cell walls, releasing and concentrating it.
If you want to pack some less angelic calories into dessert, take a look at our dessert tortilla recipes: Apple Cinnamon Pie wrap, Chocolate Cheesecake wrap and Ice Cream wrap. It’s fiesta time!
Black Bean Burrito Ingredients
- 1 tablespoon vegetable oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1½ teaspoons chile powder
- ½ teaspoon cumin
- 3 cups cooked brown rice
- 1 can (15 to 16 ounces) black beans, drained
and rinsed
- 1 can (11 ounces) corn, drained
- 6 8-inch flour tortillas (ideally whole wheat—read
our review of Tumaro’s Tortillas)
- ¾ cup (6 ounces) shredded Cheddar cheese
- 2 green onions, thinly sliced
- ¼ cup plain low-fat or nonfat yogurt
(we recommend FAGE Total yogurt, or, if you
prefer, use low-fat or regular sour cream)
- ¼ cup prepared salsa
- Garnish: fresh cilantro or chopped green onions
(scallions)
- Side: crudités and salsa
Preparation
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- Heat the oil in a large skillet over medium-high heat until hot. Add the onion, garlic, chile powder and cumin. Sauté 3 to 5 minutes, until the onion is tender.
- Add the rice, beans and corn. Cook, stirring, for 2 to 3 minutes until the mixture is thoroughly heated. Remove from the heat.
- Spoon ½ cup of the rice mixture down the center of each tortilla. Top each with 2 tablespoons of cheese, 1 tablespoon of green onion and 1 tablespoon of yogurt. Roll up and top with 1 tablespoon salsa.
- Garnish with chopped cilantro and/or green onions. Makes 6 servings.
- Serve with fresh raw vegetables (crudités) and salsa.
Recipe and photo © RiceSelect.com. Other information
Lifestyle Direct, Inc. All rights reserved. Images are the copyright of their respective owners.
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