1 cup instant black bean flakes
or 1 15-ounce can fat-free refried black beans
4 flour tortillas
2 cups shredded romaine lettuce
2 tomatoes, sliced
2 green onions, sliced
1/2 avocado, sliced (optional)
1/2 cup salsa
Black bean burritos make a quick meal when time is short or they can be made ahead and refrigerated for lunches and easy instant snacks. Instant black bean flakes are sold in natural food stores and some supermarkets.
Mix bean flakes with boiling water in a small pan or bowl. Let stand until completely softened, 3 to 5 minutes. If using canned beans, heat on the stove or in a microwave if desired.
Warm tortillas, one at a time, in a large dry skillet, flipping to warm both sides until soft and pliable.
Spread warm tortilla with approximately 1/2 cup of bean mixture.
Top with lettuce, tomatoes, onions, avocado if using, and salsa. Roll tortilla around filling.
Serve or wrap in plastic and refrigerate.
Per burrito: 233 calories; 10 g protein; 36 g carbohydrate; 7 g fat; 8 g fiber; 510 mg sodium; calories from protein: 16%; calories from carbohydrates: 58%; calories from fats: 26%
(C) 2005 Physicians Committee for Responsible Medicine; All Rights Reserved. Reprinted by permission.