Black Bean Burritos Recipe
Recipe Ingredients
8 oz black beans, dry*, or
30 oz black beans, canned
1 medium onion, finely chopped
2 garlic cloves, minced
1 jalapeno pepper, seeded and finely chopped
1 tsp chili powder
1 tsp ground cumin
5 tbsp olive or vegetable oil
16 oz tomatoes, cut up, 1 can
1 1/4-inch thick lemon slice
1 tsp dried oregano, crushed
1/4 tsp salt
1 dash hot pepper sauce, (optional)
6 flour tortillas
GARNISHES
1 salsa
1 guacamole
1 chopped tomato, (optional)
1 snipped cilantro
Recipe Preparation
Cook the dry beans*. Rinse and drain the cooked or canned beans and
set aside. In a 4 1/2-quart Dutch oven, cook the onion, garlic,
peppers, chili powder and cumin in hot oil, until tender, stirring
occasionally. Stir in the drained beans, the UNDRAINED tomatoes,
lemon, oregano, salt (omit if using the canned beans), and pepper
sauce, if desired. Bring to boiling, reduce the heat, and simmer,
uncovered, about 15 minutes or until thick. Remove the lemon. In a
blender container or food processor bowl, place one third of the
mixture, cover, and blend until smooth. Repeat with the remaining
beans. Return to the pan and heat through. In the meantime, wrap the
tortillas in foil and warm in a 350 Degree F. oven for about 10
minutes. Place about 1/2 Cup of the bean mixture onto each tortilla.
and fold the edges over to form a packet. Serve with salsa and
guacamole If desired, top with chopped tomato and snipped cilantro.
* TO COOK THE DRY BEANS:
To cook the dry beans in a 4 1/2-quart Dutch oven, combine the beans
and enough water to cover. Bring to boiling then reduce the heat and
simmer, uncovered, for 2 minutes. Remove from the heat, cover, and
let stand for 1 hour. (Or without cooking, soak the beans
overnight.) Drain the beans and rinse. In the same Dutch oven
combine the beans and 5 cups of water or vegetable broth. Bring to
boiling, reduce the heat, cover and simmer for 1 to 1 1/2 hours or
until tender.
Posted by Kaz Glover in Intercook
Servings: 3
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Food Tips of the Week
Diet hints and tipsIn deciding on a diet, it is essential to attempt to lower your consumption of fat, salt and refined carbohydrates.
Some low carbohydrate diet tips:
* Don't forget the fiber Cutting the carbohydrates in your diet usually leads to fiber reduction also. Look out for reduced carb recipes that are rich in fiber to redress this.
* Use reduced carbohydrate chocolate bars for cookies and muffins. If you have taken the time to convert your tasty chocolate chip cookie or chocolate muffins recipe using soya flour, it would be crazy to put in those high carbohydrate full-sugar chocolate. Break up a reduced carbohydrate choccie bar into little pieces and use that as an alternative.
Flavonoid rich foods
(inlcudes citrus fruits, asparagus, garden pea & basil)
The compounds known as flavonoids discovered in these natural foods are thought by nutritionalists to have properties in preventing cancer.
Medical experts investigating the effects of flavonoids think that they may well have most other health giving capabilities, amongst them, anti-dermatitis and antioxidant properties.
Many also have a low calorie count, so should be included in every diet.
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