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Black Bean Burrito, Indian Style

The combination of Southwestern ingredients and Eastern seasonings add a unique flavor to this burrito. One serving also provides you with 329% of the daily value (DV) for vitamin A and 180% DV for vitamin C. Enjoy!

Prep and Cook Time: 30 minutes Ingredients: 1 medium onion, cut in half and sliced thin 4 medium cloves garlic, chopped 1 tsp minced fresh ginger 1-1/2 cups sweet potatoes cut in 1/2-inch cubes 1 cup green peppers, thinly julienned 1 cup red peppers, thinly julienned 1 tsp garam masala 1 TBS + 1/2 cup vegetable broth 1 15 oz can black beans, drained 2 oz Chevre goat cheese (optional) salt and black pepper to taste 4 whole wheat tortillas Topping Prepared salsa (optional) 1 head of romaine lettuce, shredded (remove outer leaves and discard)

Directions:

1. Chop onions and garlic and let sit for 5-10 minutes to bring out their health-promoting properties.
2. Prepare other vegetables.
3. Heat 1 TBS broth in a 12 inch stainless steel skillet. Healthy Sauté onion, garlic, ginger, and peppers in broth over medium heat for about 5 minutes, stirring frequently. Add garam masala and sweet potatoes and mix well. Add 1/2 cup broth and cook covered on low heat for about 10 minutes, or until potatoes are tender.
4. Add beans making sure they are rinsed and drained well first. Mix, cooking for another 5 minutes.
5. Season with salt and pepper.
6. While vegetables are cooking, shred lettuce.
7. Place vegetable mixture in tortilla and top with goat cheese. Roll and top with salsa and shredded lettuce.

   Serves 4

Healthy Cooking Tips:

Cutting bell peppers thin and the sweet potatoes small will allow their flavors to blend together better as they cook. Store your leftover spices in the freezer to keep fresh for the next time you want to make this special dish.

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Black Bean Burrito, Indian Style is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Black Bean Burrito, Indian Style 1.00 serving 314.71 grams 267.52 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating vitamin A 13283.70 IU 265.7 17.9 excellent vitamin C 107.82 mg 179.7 12.1 excellent dietary fiber 9.32 g 37.3 2.5 good manganese 0.69 mg 34.5 2.3 good folate 100.98 mcg 25.2 1.7 good iron 3.99 mg 22.2 1.5 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Black Bean Burrito, Indian Style

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