Thursday, March 18, 2010

Beany Burrito Bake

For super on Tuesday I made beany bean burrito bake.  The original recipe came from my Cooking Light cook book, however it has morphed into something mucho better.  Ryan actually gets really excited when I make it.  Here's the recipe, with pitures:

Finely chop 1 bell pepper, 1 medium onion.  (if you do not like the flavor of raw onion, take the time to sautee the onion and pepper in about 1Tbs canola oil.)   Finely mince a handful of fresh cilantro.
In a large mixing bowl combine 1/2 cup of sour cream (regular or low fat is fine, I used the real stuff), 1 can vegetarian refried beans, 1 can black beans drained and rinsed, 1 can diced tomatoes with chiles drained well, 1-2 ancho chiles canned in adobo sauce minced, the chopped veggies and cilantro.
For more depth of flavor I throw in a few dashes of chili powder, cumin, and paprika.

Preheat oven to 350*F and lightly spray a large rectangle casserole dish with cooking spray.
Depending upon the type of tortillas you use, they may need a quick blast in the microwave or warming in a skillet on the stove to make them pliable enough to roll.

Fill each tortilla with approximately 1/2 cup of the bean mixture. Roll the mixture up in the tortilla and place it seam side down in the baking dish.  Repeat with the remaining tortillas ( I fit 8 in my dish but had enough bean mixture to make 9)  Top with 1/2 to 1 jar of your favorite salsa, or you can even use just a can of diced tomatoes and 1/2 cup of shredded cheddar or jack cheese.  Bake for 20-30 minutes or until heated through.

This recipe may take a little time to make; about an hour.  But if you have a friend, kids, or food processor it will cut down on the most time consuming part of chopping the veggies.  I have a feeling this would go over really well at a pot-luck or if you were having friends over to watch any number of sporting events. I made it during the afternoon, and baked it while cleaning up after Ryan and I's workout.  If you make it ahead of time, don't put the salsa on until just prior to baking.  It also tastes great as leftovers!  Top it with sour cream, more salsa, chopped cilantro and a lime squeeze, or homemade guacamole.

 1 Burrito: 308 Kcals, 8.6g Fat, 3.5g Saturated Fat, 4.2g Unsaturated Fat, 47g Carbs, 12.5g Fiber, 12g Protein, 1167mg sodium, 3.3mg Iron (16% DV)  Total cost for recipe $11, per burrito about $1.25 =0.0040cents/kcal

Compared to a Taco Bell Bean Burrito: 370 Kcals, 10g Fat, 3.5g Saturated Fat, 55g Carbs, 11g Fiber, 14g Protein, 1270mg Sodium.   Total cost: 99 cents plus tax= 0.0028 cents/kcal

Taco Bell may have beaten me by a few thousands of a cent, but I guarantee mine will fill you up and not leave you needing a large order of nachos or fiesta potatoes.


  1. Oh love the recipe! I am finishing my DPD's right now and just about to finish an MS in Nutrition! I have a blog as well but found you while surfing through ADA's site for a class assignment on ADA code of ethics. How did you get your link up on their list of blogs?

  2. I don't actually remember. I think I just bounced around on the page for a while and ran across it by accident.