Thursday, January 12, 2012
Whole Wheat Black Bean Burritos
I prefer black beans over pinto beans, because they have more nutrients and anti-oxidants.
Whole wheat tortillas:
2 cups all natural whole wheat flour
2 tsp. double acting baking powder
1 tsp. salt
Mix the dry ingredients together, then drizzle in water very slowly, mixing just with your fingers until the dough holds together. Go ahead and knead it for a good couple of minutes, then let it rest for 10 minutes at least.
Heat a large skillet over medium-high heat. You don't want it so hot that it smokes, but you want a good heat on it. Pinch off about an eighth of the dough (1/4 cup), and toss it into some flour to lightly coat it. Then roll it out onto a counter as thinly as you can. It will puff up a bit when you cook it, so when you have it as thin as you think you want it, roll it a little more. Roll your tortilla back onto your rolling pin the way you would a pie crust, and carefully put it into your hot pan. You should not need any oil if your pan is hot enough. Cook for about 2 minutes on each side. Usually by the time you have your next tortilla rolled out, it's time to flip. Mind your temperature and adjust your heat as you go so that you don't burn the tortillas. You should get about eight medium.
2 tbs. oil
3 cups of cooked black beans (roughly two cans)
1/2 cup of liquid
1 small onion
3 cloves of garlic
1 grated carrot
1 tsp. garlic powder
2 tsp. salt
3 tsp. chili powder
2 tsp. ground cumin
*I like to cook my beans in plain water a few hours in advance, but you can also use canned beans. Mind the sodium though, if you do buy canned beans that are cooked with salt, you may want to omit the salt in the recipe.
Heat oil in a large skillet. Toss in the onion and the garlic and saute until tender. Add in the liquid of your choice. You can use beef or chicken stock, the juice that the beans were cooked or canned in, or just plain water. Add in all of the spices and seasonings, mix well. Add in the beans and cook until heated through. When there is only a little bit of liquid left in the pan, take a potato masher and mash up the beans. Serve them on whole-wheat tortillas, top with lettuce, tomato and a little bit of plain nonfat yogurt.