Black Bean Burritos

• 份量: 4 servings
• 活動時間: 10 minutes
• 總時間: 30 minutes

食材

1 tbsp olive oil

½ red onion, finely diced

1 tsp freshly minced garlic

1 red capsicum (bell pepper), finely diced

800 g (1 lb 12 oz) 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 cracked black pepper

2 tbsp tomato paste (concentrated puree)

¼ cup (60 ml) water

1 tomato, finely diced

¼ bunch coriander (cilantro), finely chopped

½ red onion, finely diced

1 tbsp lime juice

½ tsp sea salt flakes

⅓ cup (80 g) plain Greek yoghurt

1 avocado

¼ bunch coriander (cilantro)

1 tbsp lime juice

½ tsp sea salt flakes

½ tsp cracked black pepper

2–4 tbsp water, as required

4 large flour tortillas

2 cups (370 g) cooked rice (or 1 x 250 g/9 oz packet microwave rice)

1 cup (100 g) shredded melting cheese

Lime wedges

步驟

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.

Tomato salsa

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

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.

To assemble

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.

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 with avocado dip and extra lime wedges.

營養

• 卡路里: 738
• 總脂肪: 23.4 g
• 飽和脂肪: 6.4 g
• 反式脂肪: 0 g
• 膽固醇: 17.5 mg
• 鈉: 2755.5 mg
• 總碳水化合物: 104.1 g
• 膳食纖維: 20.9 g
• 總糖: 7.4 g
• 蛋白質: 31.7 g