Vegetarian: Vegetarian Dishes: Bean and Vegetable Burritos
Compared to traditional bean burritos, this Recipe Makeover has far less calories, fat and sodium - and, perfect for the slow cooker (crock pot)!
Per serving: 498 calories, 10.4g fat and 637mg sodium.
Saves: 206 calories, 21.1g fat and 1352mg sodium!
Author: Bob's Red Mill Natural Foods
Date: November 04, 2010
Suggestions: STOVE TOP FILLING: If you do not have a slow cooker/crock-pot, the filling can be cooked on low heat, on top of the stove. Allow about 1-1/2 hours for cooking the filling, stirring occasionally, and about 2-1/2 hours for the total recipe preparation.
Serves: 6 person(s)
Preparation Time: 35 mins
Cooking Time: 5 hrs 20 mins
Extra Time: 1 hrs (for pre-cooking beans)
Going vegetarian can be healthy as long as wise choices are made. This vegetarian burrito recipe reduces the calories, fat and sodium by using a smaller portion of low-fat cheese, replacing canned lard-based re-fried beans with pinto beans, omitting olives and regular sour cream, and decreasing the tortilla size. Adding in flavorful vegetables and seasonings makes this burrito recipe top-notch!
| Recipe Makeover|
2 Tbsp chili powder
1 1/2 tsp ground cumin
2 tsp oregano, Mediterranean
2 cup cooked pinto beans
1 large sweet potato, peeled and diced
1 small onion, halved and thinly sliced
1 small green bell pepper, seeded and chopped
4 cloves garlic, minced
1 small jalapeno pepper, finely chopped
1 cup frozen corn, thawed and drained
1 Tbsp fresh cilantro, chopped (1-2 Tbsp)
3 Tbsp fresh lime juice
3/4 cup shredded lowfat Monterey Jack cheese
6 (10-inch) flour tortillas, preferably whole grain
| Traditional Recipe|
3 cup refried beans
6 (13-inch) white flour tortillas
2 cup grated cheddar cheese
1 chopped onions
3 oz sliced black olives
1 cup salsa (9.1 oz)
6 oz sour cream
Combine chili powder, oregano and cumin in a small bowl, set aside.
In a 4-quart slow cooker, layer sweet potato, beans, half of the chili powder herb mixture, garlic, onion, jalapeno pepper, bell pepper, then the remaining half of the chili powder mixture and corn. Cover and cook on low setting for 5 hours or until sweet potato is tender. Stir in lime juice and cilantro.
Preheat oven to 350ºF. Lightly spray a baking sheet with nonstick vegetable spray, set aside.
Spoon 2 tablespoons cheese in center of each tortilla. Top with 3/4 cup burrito filling. Fold all 4 sides to enclose filling. Place burritos seam side down on prepared baking sheet. Cover with foil and bake 18 to 20 minutes or until heated through.
Serve with nonfat sour cream, lettuce and tomatoes, if desired.
Serving suggestions are not included in the nutritional analysis.
|Calories:||498 cals||704 cals|
|Kilojoules:||2,085 kJ||4,224 kJ|
|Fat||10.4 g||31.5 g|
|Carbohydrates||84.0 g||80.0 g|
|Protein||19.5 g||26.0 g|
|Cholesterol||7.5 mg||52.0 mg|
|Sodium||637 mg||1,989 mg|
|Saturated Fat||3.0 g||16.0 g|
|Fiber||11.0 g||8.0 g|
|Calcium||194.0 mg||379.0 mg|
|Total Sugars||5.3 g||4.0 g|