A black bean burrito is a tasty, nutritious meal that can be made even healthier depending on the types of ingredients you choose. Using canned black beans is a quick and convenient way to prepare a burrito in just a few minutes. Drain the beans, spoon them into a tortilla, top with cheddar cheese and roll up. Heat and eat with your favorite toppings. Paying close attention to what you put in your burrito can make it more nutritious.
Black Beans
Beans are among the most nutritious foods you can add to your diet. Eating beans can help you consume more fiber and protein, as well as nutrients such as iron. Linda Page reports in her book "Cooking for Healthy Healing" that black beans may help your colon work more efficiently, which can decrease your risk of developing colon cancer. Black beans have also been linked to a reduced risk of heart disease. One cup of no-salt-added black beans supplies 15 g of fiber and 15 g of protein. Other nutrients present in black beans include 611 mg of potassium and more than 3.5 mg of iron.
Tortilla
Not all tortillas are created equal, and the type you choose can increase or decrease the nutrition of your black bean burrito. A plain white tortilla contains very little fiber, while a whole wheat tortilla contains several grams of this beneficial nutrient. The Wheat Foods Council indicates that whole wheat tortillas also contain a healthy amount of potassium as well as some iron. Using a whole wheat tortilla may also provide some energy-supplying protein.
Cheese
Cheese can be a nutritious source of calcium and protein. Low-fat varieties contain less saturated fat, but have similar amounts of calcium and protein as full-fat versions. Low-fat cheddar cheese is also lower in calories than regular, with 49 calories instead of 114 in each 1-ounce serving. It is also lower in fat with just 2 g instead of the more than 9 g in full-fat cheddar cheese. A serving of low-fat cheddar cheese also contains about 7 g of protein and 118 mg of calcium.
Toppings
Add a variety of toppings to enhance the taste of your bean burrito. Choosing the right ones can also increase the nutrition of your meal. Pass on high-fat options like sour cream and fill up on low-calorie vegetables. Shredded lettuce, chopped tomatoes and sliced olives are all nutrient-dense toppings. Avocado slices are packed with potassium and healthy unsaturated fats. Tomato salsa is another healthy addition, but watch the sodium content; many bottled varieties contain quite a bit of added salt.
Member Comments