Heart Healthy and Planet Friendly Black Bean Burrito

Eating a more plant-based diet is ecologically friendly and heart healthy. A "green" or planet friendly diet is comprised mostly of vegetables, whole grains, beans, fruits, nuts and seeds. These foods are packed with essential nutrients that help prevent chronic diseases, like heart disease. A diet high in vegetables, grains and beans is also more sustainable because these foods are lower on the food chain and require less processing.

Recipes Yield: 5 Burritos

Ingredients

  •  3/4 cup chopped onions
  •  2 garlic cloves, minced
  •  2 tbsp vegetable oil
  •  1 cup chopped red bell pepper
  •  1 cup chopped green bell pepper
  •  15.5 oz canned black beans, rinsed
  •  5 whole wheat tortillas
  •  5 romaine lettuce leaves
  •  1 cup chopped tomatoes
  •  1 cup brown rice, cooked
  •  1 cup chopped broccoli florets (optional*)
  •  1 cup chopped mushrooms (optional*)
  •  1 tsp cumin
  •  1/2 tsp chili powder
  •  2 tbsp fresh cilantro
  •  Salt and pepper to taste

Directions

  1.  Preheat oven to 350 degrees F, then put tortillas on baking sheet and warm in oven for about 2 minutes.
  2.  Place oil, onion, bell pepper and garlic in the skillet and cook for 5 minutes. Pour beans and cooked brown rice into skillet, cook 5 minutes while stirring. Add herbs and spices and mix well.
  3.  Spoon bean mixture evenly down center of the warm tortillas. Place 1 slice of romaine lettuce and some chopped tomatoes on top of mixture. Roll tortillas up and slice in half.

    Note: To boost your intake of veggies, try adding 1 cup broccoli and 1 cup mushroom. Cook these veggies with the peppers and onions.

Nutrition Facts

Serving Size: 1 Burrito

Amount Per Serving% Daily Value
Calories 320Calories from Fat 80
Total Fat 9 g14%
Saturated Fat 0 g0%
Trans Fat 0 g 
Cholesterol 0 mg0%
Sodium 540 mg23%
Total Carbs 52 g17%
Dietary Fiber 9 g36%
Sugars 7 g 
Protein 10 g 
Vitamin A25%
Vitamin C130%
Calcium6%
Iron15%