Black Bean Burritos

• 分量: 4 servings
• 調理時間: 10 minutes
• 総時間: 30 minutes

材料

1 tbsp olive oil

½ red onion, finely diced

1 tsp freshly minced garlic

1 red capsicum (bell pepper), finely diced

800 g canned black beans, rinsed and drained

2 tsp sweet paprika

1 tsp ground cumin

1 tsp dried oregano

1 tsp garlic powder

1 tsp onion powder

1 tsp sea salt flakes

½ tsp freshly cracked black pepper

2 tbsp tomato paste

¼ cup 60 ml water

1 tomato, finely diced

¼ bunch coriander (cilantro), finely chopped

½ red onion, finely diced

1 tbsp fresh lime juice

½ tsp sea salt flakes

80 g plain Greek yoghurt

1 avocado

¼ bunch coriander (cilantro)

1 tbsp fresh lime juice

½ tsp sea salt flakes

½ tsp freshly cracked black pepper

2 tbsp water, or as needed

4 large flour tortillas

370 g cooked rice (see note 1)

100 g shredded melting cheese

Lime wedges

手順

Make the black bean filling – Heat the olive oil in a large, deep, heavy-based frying pan over medium–high heat. Add the onion, garlic and capsicum and cook, stirring, for 1–2 minutes until softened.

Add the black beans, paprika, cumin, oregano, garlic powder, onion powder, salt and pepper. Cook for 1 minute.

Stir the tomato paste and the water through. Bring to a simmer, then reduce the heat to low and simmer for 4–6 minutes until the sauce has thickened. Set aside to cool slightly.

Make the tomato salsa – Add the salsa ingredients to a medium bowl and toss with a spoon until well combined.

Make the avocado dip – Place all the dip ingredients in a food processor, except for the water, and blend for 2 minutes until smooth. Add the water, 1 tablespoon at a time, blending after each addition, until you have reached your desired consistency.

Assemble the burritos – Place the flour tortillas on a flat work surface and place ½ cup (45 g) of the cooked rice just below the centre, then top with one-quarter of the shredded cheese. Top with one-quarter of the black bean mixture and one-quarter of the tomato salsa.

Fold up the bottom of the tortilla high enough to just cover the filling, then fold the sides in and roll up tightly.

Cook the burritos – Preheat a large, deep, heavy-based frying pan over medium heat. Add the burritos to the pan, seam-side down. Cook for 1–2 minutes until golden, then flip and cook for another 1–2 minutes until golden on the other side.

Serve – Serve with avocado dip and extra lime wedges.

栄養

• カロリー: 734 kcal
• 脂肪総量: 23 g
• 飽和脂肪: 7 g
• 不飽和脂肪: 14 g
• コレステロール: 22 mg
• ナトリウム: 1666 mg
• 炭水化物総量: 105 g
• 食物繊維: 25 g
• 糖質総量: 8 g
• タンパク質: 32 g