Small Change - A Vegan AND Heart Friendly Recipe

Whole-wheat Tortillas

Let's be honest. No matter how you slice it, change is hard. And changes in diet and eating habits can be some of the most difficult to work out. Giving up most of the foods you love, all at once, can send any of us over the edge.  So try to make small changes instead.  Introduce more fruits and vegetables into your daily diet.  Try at least one new vegetable each week.  Lose the salt shaker.  Try a heart healthy recipe on a day when you have a little extra time to enjoy your food.  My family and I tried a wonderful burrito recipe this week.  Not only is it heart healthy, it's also Vegan and Vegetarian friendly.  Try it and let me know what you think.  Better still, tell me how you changed it to make it your favorite. Don't forget that small changes add up to big results.  

Black Bean Burrito               Serves 8


1 tbs olive oil
1 yellow onion, chopped
1 green bell pepper, diced
1 large tomato, chopped

3 cloves garlic, chopped
1 bay leaf
1 tsp ground cumin
1/2 tsp oregano
3/4 c fat-free, no fat added chicken broth
3 c (about two 15 oz cans) black beans, rinsed and drained
1 tbs red wine vinegar
1 tbs cilantro
1/4 tsp salt
1/2 tsp black pepper
8 whole wheat tortillas


Directions 

Saute the onion and bell pepper in the olive oil until soft, about five minutes. 


Add tomato, garlic, bay leaf, cumin, oregano, salt, pepper, and cilantro.  Cook until tomato is soft, about three minutes.


Add broth and bring to a simmer.  Add black beans and cook over low heat until beans are heated, about six minutes.  Stir in vinegar and simmer while you warm the tortillas.

Microwave tortillas individually between two damp towels, about 10-12 seconds each.  Lay a heated tortilla on individual plates, and add 1/8 black bean mixture to each tortilla.  Roll up burrito style or see package for directions.  


For variety, add 1 tsp low-fat sour cream and 2-3 drops of Texas Pete Hot Sauce. These burritos are very filling so you won't need more than two per person. The filling can also be used as a side dish to grilled chicken.  


Filling/One serving - 99 calories, 5 g protein, 195 mg sodium, 0 cholesterol, 16 g carbohydrates, 4 g fiber, 3 g sugar, 2 g total fat (<1 g saturated fat).


Tortillas - Choose whole-wheat for lowest calories and highest fiber.  See label.

Recipe Source:  AMA Healthy Heart Cookbook:  Delicious Recipes for Healthy Living.