Quick Red Bean Burritos

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These red bean burritos make for a speedy dinner. You can bake them as per the directions below or if you are in a rush you can microwave them on medium-high for 2-4 minutes, or until heated through. They are great served with ripe avocado slices, fresh lettuce, additional salsa, and low fat plain yogurt. Each serving has >12 grams of protein and > 6 grams of fibre.

Kidney beans are a very good source of folate. They are also rich in dietary fiber (soluble and insoluble), which can help lower cholesterol and improve blood sugar control.

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Quick Red Bean Burritos

Makes 4

Ingredients:

1 19oz can red kidney beans

1/2 cup salsa

1 1/2 tsp chilli powder

1 1/2 tsp dried oregano

1 1/2 tsp cumin

4 9-inch whole wheat tortillas (usually the Blue Menu ones are lower in sodium)

4 green onions, chopped

1 tomato, chopped

1/2 large green bell pepper, chopped

1 cup reduced fat cheddar cheese, shredded (can use Mozzarella or a mix)

Directions:

  1. Drain and rinse kidney beans, then mass to a chunky paste.
  2. Combine beans, salsa, and spices. Mix well.
  3. Spread 1/4 of the bean mixture over each tortilla. Divide tomato, green onions, and green pepper between the tortillas. Sprinkle with 3/4 of the shredded cheese.
  4. Roll up each tortilla and place seam side down in a lightly oiled baking dish. Sprinkle remaining cheese over top.
  5. Bake in 400F oven for about 10 minutes or until the burritos are heated through and the cheese has melted.
  6. Serve burritos with shredded lettuce, ripe avocado slices, salsa, and low fat plain yogurt.

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Recipe adapted from Anne Lindsay “Lighthearted at Home”

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