Healthy Eats: Beans and Greens

By Trish Coffman

Forget the “whole enchilada.” It’s the burrito that should get high praise for being the perfect fuel in one tidy package. This version takes the classic bean-and-cheese formula and raises it a notch. Beans get simmered in a spiced tomato sauce, and good-for-you greens melt into the mixture. Then it’s all wrapped up in a comforting tortilla.

Want a meatier spin? Toss in some cooked ground turkey or shredded chicken. Sauteed shrimp is tasty, too.

You will need:

  • 1 tbsp extra virgin olive oil
  • 1 small yellow onion, diced
  • 2 large cloves garlic, minced
  • 1 28-oz can whole tomatoes, drained and chopped in a blender (we like the organic, fire-roasted variety; diced or chopped canned tomatoes work in a pinch)
  • 1 tbsp ground cumin
  • 1 tsp ground coriander
  • 1 tsp ground ancho chili pepper
  • 1 15-oz can black beans, rinsed and drained
  • Several handfuls of baby spinach or kale, washed and dried
  • Kosher salt and freshly ground black pepper
  • Large whole-wheat tortillas

Optional: grated cheddar or Monterey jack cheese, sliced avocado

Heat the olive oil in a large skillet over medium heat. Add the onion and cook until translucent, about 8 minutes. Add garlic and cook until fragrant, about 30 seconds, then add the tomatoes, cumin, coriander, and ancho chili pepper, plus a generous sprinkle of kosher salt and several grinds of black pepper. Bring the tomato mixture to a simmer and add the black beans and spinach or kale. Let mixture simmer until it gets nice and thick (about 15-20 minutes). Divide mixture among 4 or 5 tortillas, top with cheese and sliced avocado (if using) and roll.

2013-12-29T22:19:20+00:00March 4th, 2013|