These black bean and sweet potato burritos were supposed to be a burger. But, when the mixture hit the heat, they crumbled like I have over the past couple of days due to coronavirus stress. So, I wrapped them up in whole-grain goodness like I do with my weighted blanket, topped them with cheese and goodness gracious…now they’re my new favorite Mexican meal.
Eating a diet low in saturated fat and a lot of plant-based diet may help support our immune system. Research has shown that plant-based eaters compared to diets rich in meat, have more effective white blood cell function. As most of you know, white blood cells produce antibodies the fight off bacteria, viruses and other invaders. Plant-based fibers have also been shown to reduce inflammatory biomarkers. So, pass on the beef and hand over the beans!
Black Bean & Sweet Potato Burritos
Does the combination of black beans, sweet potato and cheddar cheese sound good to you? The first time I made a similar recipe from the classic, plant-based Moosewood Cookbook back in college, I questioned the recipe. But, I quickly found out I was wrong. It was DELISH. We’ve called this a “short-cut recipe” because we rely on canned beans, the use of the microwave and simple flavorings. If you’ve a bit of leftover bean and potato mixture like we did, you can actually eat it like you would refried beans with cheese. We hope you enjoy this affordable, shelf-stable ingredient recipe as much as we do!
Stay well and stay home.
Check out last week’s McDaniel’s Short-Cut Recipe: Curried Chickpea Wrap
- 1 T. olive oil
- 1/2 large or 1 medium onion, chopped
- 3 garlic cloves, minced
- 2, 15-oz canned black beans, rinsed & drained
- 1 large sweet potato
- 1 T. maple syrup
- 1 t. ground cumin powder
- 1/2 c. fresh cilantro, chopped
- 1/4–1/2 t. salt
- 2 c. shredded cheddar cheese
- 8, burrito-sized, whole-grain tortillas
- Preheat oven to 400 degrees.
- In a sauté pan, warm olive oil over medium-high heat. Add chopped onion and garlic and sauté until transparent.
- While onion and garlic are cooking, in a medium-sized mixing bowl, mash black beans with a fork, whisk or potato masher. I like mine 3/4 of the way mashed with 1/4 of the black beans intact.
- Using a fork, prick the skins of a washed sweet potato. Wrap in a paper towel and cook in the microwave on high – 4 minutes. Turn, cook for another 4 minutes. Wait for the potato to cool and slice the potato in half.
- Add cooked onions, garlic, the flesh of the sweet potato and mix with a large spoon until well combined.
- Stir in maple syrup, cumin powder, cilantro and salt.
- Place 1/2-3/4 cup mixture in one burrito-sized whole-wheat tortilla. Add 1/4 cup cheese.
- Wrap burritos and placed in greased 13 x 9 baking dish.
- Cover with aluminin foil and bake for 10 minutes. Flip burritos and cook for an additional 5-10 more minutes.
- Top with salsa, avocado and Greek yogurt.
- Serving Size:
- Calories: 252
- Sugar: 4.3 g
- Sodium: 770.6 mg
- Fat: 4.4 g
- Saturated Fat: 2.1 g
- Trans Fat: 0 g
- Carbohydrates: 42.9 g
- Fiber: 12.1 g
- Protein: 10.9 g
- Cholesterol: 0 mg