Fuel Your Fire

June 25, 2010 at 4:12 pm 2 comments

Today’s recipe comes from Moosewood Restaurant Low-Fat Favorites cookbook.  It is one of my favorite cookbooks and is a vegetarian cookbook.  The recipe is Sweet Potato and Black Bean Burrito.  It happens to be a “family favorite” recipe that we serve for big family get-togethers and special occasions (we’re very casual!).  It takes a lot for a recipe to make it into the “family favorites” category!  And . . . they are good for you.  Plant-based protein from the black beans paired with nutritious sweet potatoes.  EVERYONE loves them – kids and adults.  I hope you do, too!

Sweet Potato and Black Bean Burrito

5 cups peeled cubed sweet potatoes

2 tsp canola or other vegetable oil

3 1/2 cups diced onions (I never use that much, but I’m a wimp when it comes to onions!)

4 large garlic cloves, minced or pressed

1 tablespoon minced fresh green chile

4 tsp ground cumin

4 tsp ground coriander

4 1/2 cups cooked black beans (three 15-oz. cans, rinsed and drained)

2/3 cup lightly packed cilantro leaves (I personally don’t like cilantro so I leave it out or replace it with parsley)

2 tablespoons fresh lemon juice

1 tsp salt (can definitely leave out)

8 eight-inch flour tortillas (whole wheat is best, but kids usually like the white flour tortillas!)

Tomato Salsa

Preheat the oven to 350 degrees.

Place the sweet potatoes in a medium saucepan with the water to cover.  Cover and bring to a boil, then simmer until tender, about 10 minutes.  Drain and set aside.  (I usually bake my sweet potatoes to really bring out their sweet flavor.)

While the sweet potatoes are cooking, warm the oil in a medium skillet or saucepan and add the onions, garlic, and chile.  Cover and cook on medium-low heat, stirring occasionally, until the onions are tender, about 7 minutes.  Add the cumin and coriander and cook for 2 to 3 minutes longer, stirring frequently.  Remove from the heat and set aside.

In a food processor, combine the black beans, cilantro, lemon juice, salt, and cooked sweet potatoes and puree until smooth.  Transfer the sweet potato mixture to a large mixing bowl and mix in the cooked onions and spices.  (Note:  if you mash the mixture instead of pureeing it, a less smooth mixture will result.  You may prefer this texture.)

Lightly oil a large baking dish.  Spoon about 2/3 to 3/4 cup of the filling in the center of each tortilla, roll it up, and place it, seam side down, in the baking dish.  Cover tightly with foil and bake for about 30 minutes, until piping hot.  Serve topped with salsa and sour cream, if desired.  (My daughter prefers to bake the burritos uncovered which results in a crispier tortilla.)

Calories 572; Protein 19.6g; Fat 6.1g; Carbs 113.7g; Sat. Fat .5g; Polyunsat. Fat .5g; Monounsat. Fat .5g; Cholesterol 0g; Fiber 7.5g.

Serve with a fresh salad and you’re set!


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Dietitian vs. Nutritionist Protein and the Athlete

2 Comments Add your own

  • 1. Lindsay  |  July 14, 2010 at 7:55 pm


  • 2. Hallie  |  August 29, 2010 at 6:20 pm

    looks delicious! and moosewood is right down the street from me! I can’t wait to try this


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