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Spinach & Black Bean Burrito
By Zis Boom Bah
- Yields:
- 8 servings
- Serving Size:
- 1 Burrito
- Portion:
- Adult : 1 serving | 9-12 : ¾ serving | 5-8 : ½ serving |
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Description
Enriched with antioxidants spinach is a great addition to this Mexican Dish.
Ingredients
- 2.5 cup salsa
- 8 whole wheat tortilla
- 1 cup spinach, cooked
- 3 tablespoon water
- .75 teaspoon salt
- 1 teaspoon onion powder
- 1.5 teaspoon cumin
- .25 cup onion
- 1 clove garlic
- 2.5 teaspoon olive oil
- 1.33 cup black beans
Preparation
1. Heat the oil over medium heat in a medium-size saute pan.
2. Add the garlic and onion and saute for 2 minutes.
3. Add cumin, oregano, onion powder and salt, and cook for 1 minute.
4. Add the beans and water.
5. Cook for approximately 8 minutes.
6. Remove from heat.
7. Assemble the burritos by evenly distributing the spinach, beans and salsa among the 8 tortillas.
8. Roll up and serve.
Optional Additions
1. Put rolled burritos in 13 × 9 greased pan.
2. Sprinkle with cheddar or mozzarella cheese.
3. Cook at 350 degrees for 25 minutes.
4. Add 1 cup diced cooked chicken, turkey or tofu to burrito mixture.
| Calories | Protein
(g) |
Fat
(g) |
Carbs
(g) |
Fiber
(g) |
Sugar
(g) |
Sat. Fat
(g) |
Sodium
(mg) |
|
|---|---|---|---|---|---|---|---|---|
| Salsa, 2.5 cup | 174.83 | 9.97 | 1.04 | 40.53 | 10.36 | 19.81 | 0.19 | 3885.0 |
| Whole Wheat Tortilla, 8 tortilla | 1039.99 | 31.99 | 16.01 | 208.01 | 24.0 | 16.01 | 0.0 | 2640.0 |
| Spinach, Cooked, 1 cup | 41.4 | 5.35 | 0.47 | 6.75 | 4.32 | 0.77 | 0.07 | 126.0 |
| Water, 3 tablespoon | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.78 |
| Salt, .75 teaspoon | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1768.33 |
| Onion Powder, 1 teaspoon | 7.84 | 0.24 | 0.02 | 1.82 | 0.35 | 0.15 | 0.01 | 1.68 |
| Cumin, 1.5 teaspoon | 11.25 | 0.53 | 0.67 | 1.33 | 0.32 | 0.07 | 0.05 | 5.04 |
| Onion, .25 cup | 12.8 | 0.32 | 0.03 | 3.02 | 0.36 | 2.01 | 0.0 | 3.2 |
| Garlic, 1 clove | 4.47 | 0.19 | 0.02 | 0.99 | 0.06 | 0.03 | 0.0 | 0.51 |
| Olive Oil, 2.5 teaspoon | 99.45 | 0.0 | 11.25 | 0.0 | 0.0 | 0.0 | 1.55 | 0.23 |
| Black Beans, 1.33 cup | 301.96 | 20.27 | 1.24 | 54.24 | 19.9 | 0.0 | 0.32 | 2.29 |
| Recipe Total | 1693.99 | 68.86 | 30.75 | 316.69 | 59.67 | 38.85 | 2.19 | 8434.06 |
| Adult | 211.75 | 8.61 | 3.84 | 39.59 | 7.46 | 4.86 | 0.27 | 1054.26 |
| 9-12 | 158.81 | 6.46 | 2.88 | 29.69 | 5.59 | 3.64 | 0.21 | 790.69 |
| 5-8 | 105.87 | 4.3 | 1.92 | 19.79 | 3.73 | 2.43 | 0.14 | 527.13 |
Shopping List
- Black Beans (11⁄3 cups)
- Cumin (11⁄2 tsp)
- Garlic (1 clove)
- Olive Oil (21⁄2 tsp)
- Onion (1⁄4 cup)
- Onion Powder (1 tsp)
- Salsa (21⁄2 cups)
- Salt (3⁄4 tsp)
- Water (3 tbs)
- Whole Wheat Tortilla (8 tortilla)
