Southwestern Whole Grain Burritos

INGREDIENTS

1 (15-ounce) can Black Beans, drained and rinsed
2 cups water
1 cup whole grain wheat
1/4 cup plus 2 tablespoons vegetable stock
1/4 cup lime juice
1 (4-ounce) jar chopped green chilies, drained
1 tablespoon olive oil
10 sprigs fresh cilantro
1/2 teaspoon cumin
3 cups brown rice, cooked
1 (8-3/4-ounce) can corn, drained
1/2 cup red bell pepper
1/2 cup green onions, sliced
8 (6-inch) corn tortillas
2 cups lettuce, shredded
2 cups tomato, chopped

PREPARATION

Combine water and wheat in a medium saucepan. Bring to a boil. Cover, reduce heat, and simmer 1 hour, stirring occasionally. Drain well and set aside. Combine stock, lime juice, chilies, oil, cilantro, and cumin in a blender. Process until smooth. Combine with wheat, rice, beans, corn, pepper, and onions. Stir well.

Place tortillas on baking sheets. Bake at 350°F for 15 to 20 minutes or until crisp. Arrange ¼ cup lettuce on each tortilla. Top each with 1 cup rice mixture and ¼ cup chopped tomato. Serve immediately.

NUTRITIONAL INFORMATION (per serving)

Servings per recipe: 8
Serving size: 1 tortilla with 1 cup mixture
Calories: 274
Carbohydrates: 54g
Fat: 4g
Cholesterol: 0mg
Protein: 9g
Fiber: 8g
Sodium: 97mg (320mg using canned beans)

FOOD EXCHANGES

1-1/2 starch/bread
1 lean meat
2 fruit

The Michigan Bean Commission publishes several cookbooks. Find out how to get our essential guides to cooking with beans.
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