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Spinach and Black Bean Burritos Recipe

Looking for an easy Spinach and Black Bean Burritos recipe? Learn how to make Spinach and Black Bean Burritos using healthy ingredients.


Submitted by skoenlaper

Makes 8 servings



Adapted from The Whole Foods Allergy Cookbook, by Cybele Pascal (Vital Health Publishing, 2005). This is a quick, easy, high-protein, inexpensive meal that everyone loves, kids and adults alike. Those with wheat allergies can use brown rice or corn tortillas, while everyone can benefit from the zesty taste and cancer-fighting good nutrition of black beans, spinach, and avocado

Recipe Ingredients for Spinach and Black Bean Burritos

2 tablespoons olive oil
1 cup diced onion
2 cloves garlic, minced
2 teaspoons cumin
1 teaspoon chili powder
1/2 teaspoon oregano
4 cups spinach chopped
3 cups cooked black beans
1 1/2 oz lime juice
1/4 teaspoon salt
1/4 cup water
8 spinach tortillas
1/4 cup chopped cilantro
2 oz cup Pico de Gallo

Recipe Directions for Spinach and Black Bean Burritos

  1. In a heavy-bottomed saucepan, saute the onion and garlic in olive oil over medium heat until softened but not browned. Add spices and cook a minute or two, then add spinach and cook, stirring, until wilted. Add beans, lime juice, salt, and water. Mash about half of the beans with a potato masher or fork. Bring mixture to a boil, then reduce heat to low and cook at a low simmer for about 20 minutes, stirring frequently.

  2. To assemble burritos, heat a skillet over high heat. Place a tortilla in pan and allow to heat for about 30 seconds, then flip and heat 30 seconds on the other side. (Tortillas may also be heated for a minute or so in a 375 degree oven.)

  3. Place the warmed tortilla on a plate and spread about a tablespoon of mashed avocado in the center. Top with about 4 tablespoons of beans. Put about a tablespoon of salsa on top of beans and sprinkle with chopped cilantro. Fold tortilla in on both sides, then fold up the bottom. Lastly, fold down the top and press lightly. The steam from the hot filling with seal the tortilla. You can also add 2 ripe avocados, mashed to this recipe :)

Categories

Main Dish

Nutrition Facts
Serving Size 193.7g
Amount Per Serving
Calories
466
Calories from Fat
64
% Daily Value*
Total Fat
7.1g
11%
Saturated Fat
0.7g
3%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
338mg
14%
Potassium
1212mg
35%
Total Carbohydrates
82.8g
28%
Dietary Fiber
13.8g
55%
Sugars
3.7g
Protein
21.5g
Vitamin A 39% Vitamin C 16%
Calcium 27% Iron 33%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
95% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • Low in sugar
  • High in dietary fiber
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