Biggie973
03-20-2010, 01:06 AM
Ingredients:
• 1 Tbsp. extra virgin olive oil
• 1/2 onion, finely chopped
• 1 clove garlic, chopped
• 2 cups black beans, drained and rinsed
• 2 plum tomatoes, diced
• 2 pinches black pepper
• 1 Tbsp. chopped fresh parsley
• 2 x 6-inch whole-wheat tortillas or wraps
Optional garnishes: romaine lettuce, guacamole, fat-free sour cream
(garnishes not included in nutritional information)
Directions:
Heat the olive oil in a sauté pan. Add the onions and garlic. Cook for about two minutes on medium heat. Add the beans. Mix well. Add the tomatoes. Cook for about five minutes and then add the pepper and parsley. Mix well. Set aside and allow to cool for about five minutes. Divide the beans in half. Place one half in a blender or food processor and blend until smooth. Lay tortillas flat and place the blended beans in the middle of each, dividing evenly between the two tortillas. Then top with the remaining beans. If you like your food spicy, you can add some chopped jalapeño peppers. Fold the end closest to you over the mixture and roll away from you, inserting the ends as you go. Cut in half and serve.
Makes two wraps.
• 1 Tbsp. extra virgin olive oil
• 1/2 onion, finely chopped
• 1 clove garlic, chopped
• 2 cups black beans, drained and rinsed
• 2 plum tomatoes, diced
• 2 pinches black pepper
• 1 Tbsp. chopped fresh parsley
• 2 x 6-inch whole-wheat tortillas or wraps
Optional garnishes: romaine lettuce, guacamole, fat-free sour cream
(garnishes not included in nutritional information)
Directions:
Heat the olive oil in a sauté pan. Add the onions and garlic. Cook for about two minutes on medium heat. Add the beans. Mix well. Add the tomatoes. Cook for about five minutes and then add the pepper and parsley. Mix well. Set aside and allow to cool for about five minutes. Divide the beans in half. Place one half in a blender or food processor and blend until smooth. Lay tortillas flat and place the blended beans in the middle of each, dividing evenly between the two tortillas. Then top with the remaining beans. If you like your food spicy, you can add some chopped jalapeño peppers. Fold the end closest to you over the mixture and roll away from you, inserting the ends as you go. Cut in half and serve.
Makes two wraps.