This is a quick, easy, high-protein, inexpensive meal that everyone loves, kids and adults alike. Those with wheat allergies can use brown rice or corn tortillas, while everyone can benefit from the zesty taste and cancer-fighting good nutrition of black beans, spinach, and avocado.
2 tablespoons olive oil
1 cup diced onion
2 cloves garlic, minced
2 teaspoons cumin
1 teaspoon chili powder
1/2 teaspoon oregano
4 cups tightly-packed chopped fresh spinach
3 cups cooked black beans
Juice of 1 lime
1/4 teaspoon salt
1/4 cup water
6 to 8 large wheat, brown rice, or corn tortillas
1/4 cup chopped cilantro
2 ripe avocados, mashed
1. In a heavy-bottomed saucepan, saute the onion and garlic in olive oil over medium heat until softened but not browned. Add spices and cook a minute or two, then add spinach and cook, stirring, until wilted. Add beans, lime juice, salt, and water. Mash about half of the beans with a potato masher or fork. Bring mixture to a boil, then reduce heat to low and cook at a low simmer for about 20 minutes, stirring frequently.
2. To assemble burritos, heat a skillet over high heat. Place a tortilla in pan and allow to heat for about 30 seconds, then flip and heat 30 seconds on the other side. (Tortillas may also be heated for a minute or so in a 375 degree oven.)
3. Place the warmed tortilla on a plate and spread about a tablespoon of mashed avocado in the center. Top with about 4 tablespoons of beans. Put about a tablespoon of salsa on top of beans and sprinkle with chopped cilantro. Fold tortilla in on both sides, then fold up the bottom. Lastly, fold down the top and press lightly. The steam from the hot filling with seal the tortilla. Any leftover beans may be reserved for another meal.
Serves 6 to 8.
Adapted from The Whole Foods Allergy Cookbook, by Cybele Pascal (Vital Health Publishing, 2005). Copyright (c) 2005 by Cybele Pascal. Reprinted by permission of Vital Health Publishing.
Adapted from The Whole Foods Allergy Cookbook, by Cybele Pascal (Vital Health Publishing, 2005).