Black Bean Burrito
The protein and fiber in this bean and vegetable burrito make it a great breakfast burrito, or enjoy it any time of day.
- Yield
- 4 servings
- Serving size
- 1 burrito, 1/4 of recipe
- Rating
- 3.79 of 5 (311 ratings)
Food groups
- Grains: 1 ounces
- Vegetables: 3/4 cups
Ingredients
- 1 1/3 cups cooked black beans (mashed, or low-sodium canned)
- 1 teaspoon canola oil
- 2 tablespoons onion (chopped)
- 1/2 cup tomatoes (chopped)
- 4 corn tortillas
- 1/2 cup fresh tomato salsa
- 4 tablespoons yogurt, non-fat plain
- 2 tablespoons cilantro (chopped)
Directions
- Wash hands with soap and water.
- Mash beans with canola oil and mix with onion and tomatoes.
- Microwave tortillas between the two sheets of slightly damp white paper towels on high for 15 seconds.
- Divide bean mixture between the tortillas.
- Fold each tortilla to enclose filling.
- Place on microwave-safe dish and spoon salsa over each burrito.
- Microwave on high for 15 seconds.
- Serve topped with yogurt and cilantro.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 164.35 |
| Total Fat | 2.34 g |
| Saturated Fat | 0.3 g |
| Monounsaturated Fat | 1 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0.31 mg |
| Carbohydrates | 29.33 g |
| Dietary Fiber | 7.97 g |
| Total Sugars | 3.13 g |
| Added Sugars included | 0 g |
| Protein | 7.74 g |
| Calcium | 88 mg |
| Potassium | 446 mg |
| Sodium | 268.59 mg |
| Copper | 0 mg |
| Iron | 2 mg |
| Magnesium | 57 mg |
| Phosphorus | 211 mg |
| Selenium | 3 mg |
| Zinc | 1 mg |
| Vitamin A | 17 mcg |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 0.1 mcg |
| Vitamin C | 10 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 8 mcg |
| Folate | 60 mcg |
| Thiamin | 0.2 mg |
| Riboflavin | 0.2 mg |
| Niacin | 1 mg |
| Choline | 28 mg |
Recipes you may also like
- Carrots with Tomatoes and Macaroni
- Lentil Vegetable Soup
- Broccoli Salad
- Quinoa and Black Bean Salad
- Microwave Baked Potato
- Beets, Beans, and Greens
- Strawberry and Banana Fruit Smoothie
- Fruit and Yogurt Breakfast Shake
Source
Recipe by: Healthy Recipes — Michigan Department of Community Health
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/black-bean-burrito. Federal works are public domain in the United States.