Whether you are vegetarian or just avoiding meat for more healthy eating, you don't have to do without scrumptious Mexican food.
These low-fat, high-fiber vegetarian burritos are filled with a puree of sweet potatoes, black beans, onions, chilies, garlic, and cilantro. They are rolled up like enchiladas and baked. Serve topped with homemade or jarred salsa.
This recipe is courtesy of "Moosewood Restaurant Low-Fat Favorites."
- 5 cups sweet potatoes (peeled and cubed)
- 1/2 teaspoon salt
- 2 teaspoons canola oil (or other vegetable oil)
- 3 1/2 cups onions (diced)
- 4 large garlic cloves (minced or pressed)
- 1 tablespoon fresh green chili (minced)
- 4 teaspoons ground cumin
- 4 teaspoons ground coriander
- 4 1/2 cups cooked black beans (or 3 15-ounce cans, drained)
- 2/3 cup lightly packed cilantro leaves
- 2 tablespoons fresh lemon juice
- 1 teaspoon salt
- 8 8-inch flour tortillas
- 1 jar tomato salsa
- Preheat the oven to 350 F.
- Place the sweet potatoes in a medium saucepan with the salt and water to cover.
- Cover the pot and bring to a boil, then simmer until tender, about 10 minutes.
- Drain and set aside.
- While the sweet potatoes are cooking, warm the oil in a medium skillet or saucepan and add the onions, garlic and chilies.
- 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. (You can also mash the ingredients in a large bowl by hand using a potato masher. The result will be a less smooth but nicely textured filling.)
- Transfer the sweet potato mixture to a large mixing bowl and mix in the cooked onions and spices.
- 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, or until piping hot. Serve topped with salsa.
Sweet Potato Nutrition
Sweet potatoes are on the top of the healthy foods list. One medium sweet potato, about 5 inches long, has 112 calories and 26 carb grams, nearly 4 of which are fiber. So they are a great source of that and a tasty way to add it to your diet. Sweet potatoes are a terrific source of vitamin A, with one potato providing more than three times the daily requirement. This root vegetable is also a very good source of potassium and vitamin B6.
|Nutritional Guidelines (per serving)|
|Total Fat||10 g|
|Saturated Fat||3 g|
|Unsaturated Fat||3 g|
|Dietary Fiber||39 g|