Corn and Black Bean Burritos


Frozen corn is a convenient addition to these Southwestern  burritos, but if you have access to a local farmers market, August is prime season to swap in fresh sweet corn instead. Two medium ears of corn will give you the 1 1/4 cups this recipe requires. This recipe comes to us from our friends at The Heart Truth®.

Serves 12

  • 1/4 cup scallions (green onions), rinsed and sliced into ¼-inch wide circles, including green tops
  • 1/4 cup celery, rinsed and finely diced
  • 1 1/4 cup frozen yellow corn
  • 1/2 ripe avocado, peeled and diced
  • 2 tbsp. fresh cilantro, chopped (or substitute 2 tsp dried coriander)
  • 1 can (15 1/2 oz) black beans, drained and rinsed
  • 1/4 cup reduced-fat shredded cheddar cheese
  • 1/4 cup salsa or taco sauce (look for lowest sodium version)
  • 12 (9-inch) whole-wheat tortillas

Preheat oven to 350 °F.

Combine scallions, celery, and corn in a small saucepan. Add just enough water to cover.

Cover, bring to a boil, and reduce heat to medium. Simmer for 5 minutes, until vegetables soften. Drain vegetables. Set aside to cool.

Combine avocado, cilantro, and beans in a large mixing bowl. Add cheese and salsa, and mix.

When corn mixture has cooled slightly, add to avocado mixture.

In a large nonstick pan over medium heat, warm each tortilla about 15 seconds on each side. Place each tortilla on a flat surface. Spoon ⅓ cup of the mixture into the center of the tortilla. Fold the top and bottom of the tortilla over the filling. Fold in the sides to make a closed packet.

Repeat with the remaining tortillas.

When all tortillas are wrapped, continue heating in the oven 5 minutes, until all are warm and cheese is melted.

Source: National Institutes of Health, National Heart, Lung, and Blood Institute

The Heart Truth is a registered trademark of the U.S. Department of Health and Human Services.

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Nutrition Information

Corn and Black Bean Burritos

Servings per Recipe: 12

Amount per Serving

Calories:  189

Calories from Fat:  27

Total Fat:  3

Saturated Fat:  0mg

Cholesterol:  0mg

Sodium:  257mg

Potassium:  204mg

Carbohydrates:  38g

Dietary Fiber:  3g

Protein:  8g

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