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Black Bean Burritos with Mild Salsa

Maria Steinhauer

Black Bean Burritos with Mild Salsa

For a healthy colon, you want to make sure you’re getting enough fiber in your diet. Fiber is very important because it cleans out your colon, removing waste and toxins left from the digestive process. Women should aim for 25 grams of fiber per day and men need 30-35 grams of fiber.

One study showed that people who ate beans at least twice a week cut their risk of colon cancer in half! Magnesium and selenium can also help cut your risk of this cancer, and beans are a good source of these minerals. You could get a little more magnesium, selenium and fiber by using pinto beans instead or a mix of both black and pinto beans.

Colon healthy tip: Use nonfat plain Greek yogurt instead of sour cream to cut down on fat and add probiotics for colon health!

Ingredients (Makes 4 burritos):

Grapeseed oil to grease dish
4 extra-large burrito tortillas
1 ¾ cups canned black beans, rinsed
¼ cup red pepper, diced
2 tbsp. sweet onion, diced
4-8 tbsp. salsa + extra
About 1 ¼ cup Mexican shredded cheese blend
Sour cream or plain Greek yogurt (optional)

Mild Salsa- makes about 1 ¼ cups:

1 ½ cups canned diced tomatoes, liquid drained
2 tsp .garlic, minced
½ cup cilantro leaves, loosely packed
¼ cup sweet onion, chopped
4 tsp. chopped jalapeno, seeds removed
¼ tsp. pepper
½ tsp. sea salt
2 tsp. lime juice

Directions:

  1. Prepare salsa first. Blend all ingredients together, pour into a bowl, and set aside.
  2. Preheat oven to 375. Grease the inside of a 7x11 glass baking dish.
  3. Rinse black beans. Place them in a mixing bowl with the diced onions and red peppers and mix together.
  4. Lay a tortilla out on a cutting board. Place 5 spoonfuls of the black bean/veggie mixture in center of tortilla. Then 1-2 tbsp. of salsa and 2-3 tbsp. of shredded cheese. Fold in the sides to the center of the burrito, then use your thumbs to bring up the bottom of the tortilla over the filling and tightly roll the burrito up.
  5. Place burrito in baking dish and repeat step 4 to make the other burritos.
  6. Once baking dish is filled with 4 burritos, sprinkle ¼ cup shredded cheese across the top of the burritos.
  7. Bake for about 20 minutes, and serve warm, with mild salsa and sour cream or plain Greek yogurt (optional) on top.



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