Black Bean and Veggie Burritos

Black Bean and Veggie Burritos

Serves: 5

Fruits and Vegetables: ½ cup per serving

Ingredients

1 teaspoon vegetable or olive oil

1 medium green bell pepper, seeded and sliced

1 carrot, peeled and sliced

1 cup broccoli, chopped

½ cup frozen corn, thawed

1 (15.5 oz) can black beans, rinsed and drained

¼ cup Monterey Jack cheese, reduced-fat, shredded

5 tortillas, whole-wheat (6-inch)

1½ cups salsa (for filling and garnish)

Directions

  1. Wash and prepare fresh vegetables.
  2. Heat oil in pan on medium heat. Sauté peppers and carrots until tender, 5 minutes.
  3. Add broccoli and cook for 8 minutes. Add corn and cook for another 2 minutes.
  4. Add beans and ½ cup salsa and cook for 1-2 minutes.
  5. Place 1 cup of mixture onto each tortilla, and sprinkle with 1 tablespoon of cheese.
  6. Fold tortilla sides to form a well-packaged burrito. Repeat with remaining tortillas.
  7. Serve with salsa for dipping.

Tips

  • For a spicier flavor, add red pepper flakes or cayenne pepper.
  • Substitute other vegetables that you have on hand, such as onions, mushrooms, or cauliflower.
  • Substitute one medium ear of fresh corn, cooked and cut off the cob, in place of ½ cup frozen corn.

Nutrition Facts 

Serving size: 1 cup on 1 tortilla; Calories: 230; Carbohydrates: 46 g; Fiber: 9 g; Fat: 4.5 g; Saturated fat: 1.5 g; Sodium: 940 mg

This material is provided with funding from USDA’s SNAP and/or EFNEP programs. For more information about SNAP-Ed and EFNEP programs, visit ag.umass.edu/nutrition. The Center for Agriculture, Food and the Environment and UMass Extension are equal opportunity providers and employers, United States Department of Agriculture cooperating. Contact your local Extension office for information on disability accommodations. Contact the State Center Director’s Office if you have concerns related to discrimination at 413-545-4800, or see ag.umass.edu/civil-rights-information/civil-rights-information-resources.