Where’s Dinner? Quick Burrito Filling

Try using this filling in tacos or on nachos for a weeknight change of pace.

SOY-FREE, OIL-FREE OPTION*, GLUTEN-FREE OPTION**

TOTAL PREP TIME: 20 minutes

TOTAL COOKING TIME: 20 minutes

YIELD: 8 burritos, 4 cups (1 kg) filling

INGREDIENTS:

• 2 tablespoons (28 ml) olive oil (*use water or broth)
• 1/2 small onion, minced
• 2 cloves garlic, minced
• 1/2 medium bell pepper, cored, seeded, and chopped
• 1 jalapeño pepper, seeded and minced (look for mild jalapeños if you don’t love spicy food)
• 1 medium summer squash (yellow, zucchini, etc.), chopped
• 3 tablespoons (27 g) diced green chiles
• 1 1/2 teaspoons chili powder
• 1 teaspoon ground cumin
• 1/2 teaspoon chipotle powder (optional)
• 1/2 teaspoon salt
• 1/2 teaspoon smoked paprika
• 1 can (14.5 ounces, or 410 g) diced tomatoes or 1 1/2 cups (270 g) chopped fresh tomatoes
• 1 1/2 cups (257 g) cooked pinto beans or 1 can (15 ounces, or 425 g), rinsed and drained
• 1 cup (164 g) corn kernels, fresh or frozen
• 3 cups (108 g) minced Swiss chard or other greens
• 2 tablespoons (2 g) minced fresh cilantro
• 8 small burrito tortillas (**use gluten-free)

INSTRUCTIONS:

1. Heat the oil in a large sauté pan over medium heat. Add the minced onion and sauté until translucent, about 5 minutes.
2. Add the minced garlic, chopped bell pepper, jalapeño pepper, summer squash, diced green chiles, and spices to the pan. Sauté for about 5 minutes until the spices become more aromatic or the pan is starting to get dry and needs liquid.
3. Add the diced tomatoes, cooked pinto beans, corn kernels, and minced Swiss chard to the pan. Cover and cook for about 10 minutes.
4. Remove the cover and cook off some of the liquid if the mixture is too watery.
5. Remove the pan from the heat and stir in the minced cilantro.
6. If the tortillas are too stiff to bend without breaking, steam them by placing 2 tortillas on top of the mixture in the sauté pan for about 30 seconds or until they become soft and pliable.
7. Take each softened tortilla off the pan, place it on a cutting board with the steamed side up, spread some of the filling inside, and roll it up.
8. Repeat the process until all the burritos are filled with the mixture.
9. Serve the burritos hot.

NUTRITIONAL INFORMATION:

PER BURRITO WITH 1/2 CUP (125 G) FILLING

• 270.0 calories; 8.4 g total fat; 2.2 g saturated fat; 9.5 g protein; 43.2 g carbohydrate; 5.5 g dietary fiber; 0 mg cholesterol.

SERVING SUGGESTIONS & VARIATIONS:

• Any cooked bean you have on hand will work, and the veggies can be switched out to match the seasons.
• SPRING: Add in baby turnips and their greens along with carrots in place of the summer squash. You could even use fresh cooked fava beans in place of the pintos if you want to do it up!
• SUMMER: Cook up some eggplant and a few mushrooms instead of summer squash and try a new heirloom bean.
• FALL: Sweet potatoes and black beans are my fall favorite.
• WINTER: This can be a beans and greens extravaganza, and I won’t tell if you slip in some of the bok choy that’s building up in your fridge.