Lunches + Dinners

Black Bean Burritos

Name: Black Bean Burritos
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings
Ingredients: 1 tbsp olive oil; ½ red onion, finely diced; 1 tsp freshly minced garlic; 1 red capsicum (bell pepper), finely diced; 800 g (1 lb 12 oz) canned black beans, rinsed and drained; 2 tsp sweet paprika; 1 tsp ground cumin; 1 tsp dried oregano; 1 tsp garlic powder; 1 tsp onion powder; 1 tsp sea salt flakes; ½ tsp cracked black pepper; 2 tbsp tomato paste (concentrated puree); ¼ cup (60 ml) water; 1 tomato, finely diced; ¼ bunch coriander (cilantro), finely chopped; ½ red onion, finely diced; 1 tbsp lime juice; ½ tsp sea salt flakes; ⅓ cup (80 g) plain Greek yoghurt; 1 avocado; ¼ bunch coriander (cilantro); 1 tbsp lime juice; ½ tsp sea salt flakes; ½ tsp cracked black pepper; 2–4 tbsp water, as required; 4 large flour tortillas; 2 cups (370 g) cooked rice (or 1 x 250 g/9 oz packet microwave rice); 1 cup (100 g) shredded melting cheese; Lime wedges

4 servings

portioner

10 minutes

aktiv tid

30 minutes

total tid

Begynd at lave mad

Ingredienser

1 tbsp olive oil

½ red onion, finely diced

1 tsp freshly minced garlic

1 red capsicum (bell pepper), finely diced

800 g (1 lb 12 oz) canned black beans, rinsed and drained

2 tsp sweet paprika

1 tsp ground cumin

1 tsp dried oregano

1 tsp garlic powder

1 tsp onion powder

1 tsp sea salt flakes

½ tsp cracked black pepper

2 tbsp tomato paste (concentrated puree)

¼ cup (60 ml) water

1 tomato, finely diced

¼ bunch coriander (cilantro), finely chopped

½ red onion, finely diced

1 tbsp lime juice

½ tsp sea salt flakes

⅓ cup (80 g) plain Greek yoghurt

1 avocado

¼ bunch coriander (cilantro)

1 tbsp lime juice

½ tsp sea salt flakes

½ tsp cracked black pepper

2–4 tbsp water, as required

4 large flour tortillas

2 cups (370 g) cooked rice (or 1 x 250 g/9 oz packet microwave rice)

1 cup (100 g) shredded melting cheese

Lime wedges

Vejledning

Black bean filling

Heat the olive oil in a large, deep, heavy-based frying pan over medium–high heat. Add the onion, garlic and capsicum and cook, stirring, for 1–2 minutes until softened.

Add the black beans, paprika, cumin, oregano, garlic powder, onion powder, salt and pepper. Cook for 1 minute.

Stir the tomato paste and the water through. Bring to a simmer, then reduce the heat to low and simmer for 4–6 minutes until the sauce has thickened. Set aside to cool slightly.

Tomato salsa

Add the salsa ingredients to a medium bowl and toss with a spoon until well combined.

Avocado dip

Place all the dip ingredients in a food processor, except for the water, and blend for 2 minutes until smooth. Add the water,1 tablespoon at a time, blending after each addition, until you have reached your desired consistency.

To assemble

Place the flour tortillas on a flat work surface and place ½ cup (45 g) of the cooked rice just below the centre, then top with one-quarter of the shredded cheese. Top with one-quarter of the black bean mixture and one-quarter of the tomato salsa.

Fold up the bottom of the tortilla high enough to just cover the filling, then fold the sides in and roll up tightly.

Preheat a large, deep, heavy-based frying pan over medium heat. Add the burritos to the pan, seam-side down. Cook for 1–2 minutes until golden, then flip and cook for another 1–2 minutes until golden on the other side.

Serve with avocado dip and extra lime wedges.

Ernæring

Portionsstørrelse

Kalorier

738

Fedt i alt

23.4 g

Mættet fedt

6.4 g

Uumættet fedt

Transfedt

0 g

Kolesterol

17.5 mg

Natrium

2755.5 mg

Kulhydrater i alt

104.1 g

Kostfiber

20.9 g

Sukker i alt

7.4 g

Protein

31.7 g