Crispy Black Bean Burritos


Ingredients

Canola or olive oil, for cooking
1 medium onion, peeled and chopped
1 red pepper, seeded and chopped
1  jalapeño pepper, seeded and finely chopped (optional)
2 cups (500 ml) sliced mushrooms
2 garlic cloves, crushed
2 tsp (10 ml) chili powder
1/2 tsp (2 ml) cumin
1 19 oz (540 ml) can black beans, drained
1/2 cup (125 ml) salsa
Salt and pepper to taste
6 small flour tortillas (preferably whole wheat)
1 cup (250 ml) grated cheddar or Monterey Jack cheese or
1/2 cup (125 ml) crumbled feta
Sour cream, chopped green onions, sliced avocado diced tomatoes and/or chopped fresh cilantro, for serving (optional)

Directions

1. In a large, heavy skillet, heat a drizzle of oil over medium-high heat and sauté the onion, red pepper and jalapeño for about 5 minutes, until soft.

2. Add the mushrooms and garlic and cook for another 5-8 minutes, until the mushrooms release their moisture and the moisture cooks off.

3. Add the chili powder and cumin.

4. Add the black beans and salsa and cook, squishing some of the beans with the back of a spoon, until heated through, thickened and bubbly. Season to taste with salt and pepper.

5. Place about 1/3 cup of the mixture in a strip along the middle of each tortilla, leaving space on the sides and an inch on each end; sprinkle with cheese and any other toppings you like.

6. Starting on one long side, fold the tortilla over the filling, fold over each end, then fold the tortilla over to make a burrito.
Serve immediately. Serves 6.

Tip

To make them crispy, heat a drizzle of oil in a heavy skillet or grill pan set over medium-high heat and place the burritos seam-side down in the pan. Cook until golden brown on each side, flipping as necessary and adding more oil to the pan if needed. Serve warm, with sour cream, extra salsa and other garnishes.

PER SERVING (prepared with 2 tsp. canola oil):

285 calories, 8.8 g fat, (4 g saturated fat, 3.6 g monounsaturated fat, 1.2 g polyunsaturated fat), 38 g carbohydrate, 15 mg cholesterol, 13.3 g protein, 7.8 g fibre.

Originally published in September 2011. Photo by iStockphoto. 

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