Microwave Black Bean Burritos
Ingredients| 2 tsp vegetable oil 1 small onion, finely diced 1 small jalapeno pepper, seeded, finely dic, ed 1 clove garlic, minced 1/4 tsp ground cumin 1/4 tsp dried oregano 1/4 tsp chili powder 1 pinch ground coriander seeds 16 oz black beans, rinsed, drained 3 tbsp water 1 salt 1 freshly ground pepper to taste 1/2 avocado, pitted, peeled, diced 1 plum tomato, diced 1 scallion, minced 1 tbsp minced fresh coriander (cilantro) 2 tsp fresh lime juice 1 pinch grated lime zest 4 flour tortillas, warmed |
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Info: posted by Perry Lowell, April 1993 from Good Food magazine,
October 1988
This recipe gets 30% or less of its calories from fat. This is not a
low sodium recipe, however eliminating added salt can reduce sodium
content.
Makes 2 servings.
Garnishes: shredded romaine lettuce, sliced red onion, grated
Monterey Jack cheese, and sour cream.
1. Stir oil, onion, jalapeny, and garlic together in 9-inch glass pie
plate. Cover with plastic wrap, leaving one corner open for vent.
Microcook on HICH power 1 minute. Stir in cumin, oregano, chili
powder, and ground coriander; microcook, covered and vented, 1
minute. Stir in beans and water; microcook, covered and vented, 2
minutes. Transfer 1/2 cup bean mixture to blender or food processor
and puree. Stir back into remaining beans. Season to taste with salt
and pepper.
2. Combine avocado, tomato, scallion, fresh coriander, lime juice,
and zest in small bowl. Season salsa to taste with salt and pepper.
3. When ready to serve, microcook beans, covered and vented, until
very hot, 1-3 minutes. Serve beans with tortillas, salsa, and
garnishes.
Nutrition Information per Tablespoon: 573
calories 22 g protein 80 g carbohydrates 19 g fat (29% of
calories) 548 mg sodium 0 mg cholesterol
Servings:
2
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