Recipe: Black Bean, Rice and Veggy Burritos (or Salad)

I can hardly believe it has really been around 6 weeks since my last post!  Life has been incredibly busy!  But, here is a new original recipe for my friends out there.  If you try it, let me know what you think – and/or what you did differently!

(Note: this recipe can be adjusted to your family size.  I made a ton extra for freezing and for lunches this week.)

Ingredients:

  • 3 cans Reduced Sodium Black Beans (can also use dried beans that have been soaked over night – a big cost saver!)
  • 4 cups cooked rice (1.5 cups uncooked steamed with 2 cups water)
  • 1/2 tbls butter (could be omitted for calorie reduction of about 50 calories)
  • 1 large green pepper
  • 1 medium red onion
  • 1 medium zucchini
  • 1 medium tomato
  • 2 cups salsa
  • taco seasoning – to taste (I have a big container of Ortega Taco Seasoning with no MSG)
  • Whole wheat tortillas, if desired
  • Lettuce, if desired
  • Shredded cheese, if desired
  • Sour cream, if desired

Instructions:

  1. Cut onion and pepper to bite size pieces (size of nickel or quarter, depending on your preferences).
  2. Saute onion and green pepper in wok or large skillet with butter over medium high heat.
  3. While onion and pepper are cooking, cut up zucchini and tomato (around same size as onion/pepper).  Add to wok/skillet, mix, continue cooking over medium-high heat.
  4. Rinse beans and add to wok/skillet; mix.
  5. Add cooked rice, salsa and taco seasoning; mix thoroughly and heat through, then turn off burner.
  6. For burrito: serve 1 cup mix on warm tortilla; top with cheese, sour cream, lettuce to taste.
  7. For salad: serve 1 cup mix over 2-4 cups cold lettuce; top with cheese, sour cream, and extra salsa to taste.

Servings: 12 (1 cup/each)

Total cook time between 20 and 30 minutes.

Nutritional Facts (Filling Only – add tortilla and other toppings to your calculations):

Calories: 192; Fat: 1.4g; Carbs: 37.2g; Protein: 7.2g  (calculations using LoseIt! recipe creator)

Tips:

  • This will make a filling lunch (or dinner) over a large salad (3-5 cups), even with no extra toppings.  Several cups of lettuce add almost no calories!
  • Reduce serving size to 1/2 cup for burrito and add 1/2 cup lettuce and a sprinkling of cheese.  This is still very filling, while increasing fiber and reducing calories!
  • Add spinach when cooking to add extra vitamins for very few calories – spinach can be added to nearly anything without a noticeable taste difference!
  • Can also substitute eggplant or tofu for zucchini.
  • The rice can be cooked ahead of time or in a quick 15-minute steamer as you get the rest of the ingredients ready – I love recipes that let me cook and chop at the same time so I’m not wasting time standing there with nothing to do while I wait for the required cooking time to add the next ingredient! ;D

Happy cooking!

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