Healthy Recipe: Corn and Black Bean Burritos

Did you know that a high-fiber diet may help reduce the risk of obesity, heart disease, and diabetes?  Women should try to eat at least 21 to 25 grams of fiber a day and men should aim for 30 to 38 grams a day.

Black beans are an excellent source of fiber, so this recipe will help you and 11 of your friends reach that total.

Corn and Black Bean Burritos burrito

Serves 12

Ingredients:

  • 1/4 cup scallions (green onions), sliced into 1/4” pieces, including green tops
  • 1/4 cup celery, finely diced
  • 1 1/4 cups fresh corn kernels
  • 1/2 ripe avocado, peeled and diced
  • 2 tablespoons fresh cilantro, chopped
  • 1 can (15.5 oz.) black beans, drained and rinsed
  • 1/4 cup reduced-fat shredded cheddar cheese
  • 1/4 cup salsa or taco sauce (choose the option with the least sodium)
  • 12 whole-wheat tortillas (9”)

Preparation:

  1. Preheat oven to 350 degrees F.
  2. Combine scallions, celery and corn in a small saucepan. Add just enough water to cover.
  3. Cover, bring to a boil, and reduce heat to medium. Simmer for 5 mins. until vegetables soften. Drain vegetables. Set aside to cool.
  4. Combine avocado, cilantro and beans in a large mixing bowl. Add cheese and salsa and mix.
  5. When corn mixture has cooled slightly, add to avocado mixture.
  6. In a large nonstick pan over medium heat, warm each tortilla for about 15 seconds on each side. Place each tortilla on a flat surface. Spoon 1/3 cup of the mixture into the center of the tortilla. Fold the top and bottom of the tortilla over the filling. Fold in the sides to make a closed packet.
  7. Repeat with the remaining tortillas.
  8. When all tortillas are wrapped, place in a baking pan and bake for 5 minutes, until burritos are warm and cheese is melted.

Take a picture of your burrito fiesta and upload it to Instagram or Twitter with the hashtag #healthypsu. Your photo could be the featured image!

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