Guilt-free Tex-Mex … yes, please!  These hearty, vegetarian-friendly burritos are high in flavor and easy to make.

Prep time       Cook time      Yields              Serving Size
20 minutes      5 minutes        12 servings      1 burrito

Ingredients

  • ¼ C scallions (green onions), rinsed and sliced into ¼-inch wide circles, including green tops
  • ¼ C celery, rinsed and finely diced
  • 1¼ C frozen yellow corn
  • ½ ripe avocado, peeled and diced
  • 2 Tbsp fresh cilantro, chopped (or substitute 2 tsp dried coriander)
  • 1 can (15½ oz) black beans, drained and rinsed
  • ¼ C reduced-fat shredded cheddar cheese
  • ¼ C salsa or taco sauce (look for lowest sodium version)
  • 12 (9-inch) whole-wheat tortillas

Directions

  • Preheat oven to 350 °F.
  • Combine scallions, celery, and corn in a small saucepan. Add just enough water to cover.
  • Cover, bring to a boil, and reduce heat to medium. Simmer for 5 minutes, until vegetables soften.  Drain vegetables.  Set aside to cool.
  • Combine avocado, cilantro, and beans in a large mixing bowl. Add cheese and salsa, and mix.
  • When corn mixture has cooled slightly, add to avocado mixture.
  • In a large nonstick pan over medium heat, warm each tortilla about 15 seconds on each side. Place each tortilla on a flat surface.  Spoon ⅓ cup of the mixture into the center of the tortilla.  Fold the top and bottom of the tortilla over the filling.  Fold in the sides to make a closed packet.
  • Repeat with the remaining tortillas.
  • When all tortillas are wrapped, continue heating in the oven 5 minutes, until all are warm and cheese is melted.
  • Tip: Try serving with extra salsa on the side.

 

Calories             189
Total fat            3 g
Saturated fat     0 g
Cholesterol       0 mg
Sodium              257 mg
Total fiber         3 g
Protein              8 g
Carbohydrates   34 g
Potassium         204 mg
Percent Daily Values are based on a 2,000 calorie diet.

Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services. https://healthyeating.nhlbi.nih.gov/recipedetail.aspx?linkId=11&cId=6&rId=44