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Black Bean Burrito, Indian Style

10/21/09

  11:29:34 pm, by Airycat   , 338 words  
Categories: Vegetarian, One Dish Meals

Black Bean Burrito, Indian Style

This one is really tasty! The original recipe also calls for whole wheat tortillas. We don't usually eat burritos properly, (We eat the filling with a fork and have a toasted tortilla on the side.) so I left them off (so they're not included in nutrition info).

Ingredients

    * 1 medium onion cut in half and sliced thin
    * 4 medium cloves garlic, chopped
    * 1 tsp minced fresh ginger
    * 1˝ cups sweet potatoes cut in ˝ inch cubes
    * 1 cup green peppers, thin julienne
    * 1 cup red peppers, thin julienne
    * 2 tsp garam masala (I use Shiba's Curry Powder, which has not hot pepper in it.)
    * 1 TBS + ˝ cup vegetable broth
    * 1 15 oz can black beans, drained
    * *optional 2 oz Chevre goat cheese
    * salt and black pepper to taste

    Topping
    Homemade salsa
    2 small tomatoes chopped (approx. 1 cup)
    1 small onion, finely diced (approx 1/4 cup
    2 Tbs lime juice
    hot pepper (optional) finely chopped

Directions

1. Mix salsa ingredients and set aside.
2. Chop onions and garlic and let sit for 5-10 minutes to bring out their health-promoting properties.
3. Prepare vegetables by chopping and slicing.
4. Heat 1 TBS broth in a 12 inch stainless steel skillet. Healthy Sauté onion, garlic, ginger, and peppers in broth over medium heat for about 5 minutes, stirring frequently. Add garam masala, sweet potatoes and mix well. Add 1/2 cup broth and cook covered on low heat for about 10 minutes, or until potatoes are tender.
5. Add beans making sure they are rinsed and drained well first and mix. Cook for another 5 minutes and season with salt and pepper.
6. Serve with Chevre and salsa

Number of Servings: 4





Nutrition Facts

Servings Per Recipe: 4
Serving Size: 1 serving

Amount Per Serving
Calories 285.7
Total Fat 4.2 g
Saturated Fat 2.3 g
Polyunsaturated Fat 0.6 g
Monounsaturated Fat 0.8 g
Cholesterol 6.5 mg
Sodium 185.0 mg
Potassium 793.4 mg
Total Carbohydrate 50.1 g
Dietary Fiber 13.2 g
Sugars 2.8 g
Protein 14.7 g

Vitamin A 214.3 %
Vitamin B-12 0.4 %
Vitamin B-6 26.3 %
Vitamin C 119.6 %
Vitamin D 0.0 %
Vitamin E 4.5 %
Calcium 8.7 %
Copper 26.6 %
Folate 48.7 %
Iron 21.1 %
Magnesium 25.4 %
Manganese 46.9 %
Niacin 8.3 %
Pantothenic Acid 8.8 %
Phosphorus 24.4 %
Riboflavin 14.5 %
Selenium 4.6 %
Thiamin 26.4 %
Zinc 11.6 %



*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.



 

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