It’s amazing how living for just one short week on a farm can change a child’s taste buds and willingness to try new foods, including the king of all veggies … kale. My brother-in-law and his wife own a 40-acre farm in Vermont where my teenage daughter, Leah, visited last week. When she got home she raved about the flavorful foods she ate, including her Aunt Mary’s kale burritos. So, in true Meal Makeover Mom fashion, I decided to recreate the burritos this week for Leah and for all of you!
Kale & Black Bean Burritos
Makes 6 Servings
When Leah happily devours a recipe she’s eaten at someone else’s house (positive “peer pressure” at work?), I don’t waste any time making it at home. Everyone who sampled these vegetarian burritos agreed with Leah that they were delicious, filling, and a great addition to my summer recipe rotation. I served the burritos with diced California avocados, sour cream, and salsa.
- 1 tablespoon expeller pressed canola oil
- 1 medium white onion, cut into 1/4-inch dice
- 1 red bell pepper, cut into 1/4-inch dice
- 2 cloves garlic, minced
- One 15-ounce can no-salt-added diced tomatoes (undrained)
- One 15-ounce can black beans, drained and rinsed
- 1 tablespoon ground cumin
- 1 tablespoon chili powder
- 1/2 bunch kale, washed, stems removed, and roughly chopped
- 1 tablespoon lime juice
- 1/2 cup roughly chopped cilantro
- 1 cup reduced-fat Cheddar cheese, divided
- Six 10-inch burrito-style flour tortillas
1. Preheat the oven to 350°F. Lightly oil or coat a 9 x 13-inch baking pan or dish with nonstick cooking spray and set aside.
2. Heat the oil in a large nonstick skillet or Dutch oven over medium heat. Add the onion and bell pepper and cook, stirring frequently, until softened, 5 to 8 minutes. Add the garlic and continue to cook, stirring frequently, until fragrant, about 1 more minute. Add the tomatoes, beans, cumin, and chili powder and stir to combine. Raise the heat, cover, and bring to a low boil. Stir in the kale, cover, and simmer, stirring occasionally, until wilted, 10 to 15 minutes. Stir in the lime juice, cilantro, and 1/2 cup of the cheese.
3. To assemble the burritos, place 2/3 cup of filling down the center of each flour tortilla. Roll up tightly, tucking in the ends, and place seam side down in the dish. Cover evenly with the remaining 1/2 cup cheese, and bake, uncovered, until the cheese melts, 15 minutes.
Nutrition Information per Serving (1 burrito): 390 calories, 14g fat (3.5g saturated), 870mg sodium, 57g carbohydrate, 8g fiber, 15g protein, 120% vitamin A, 100% vitamin C, 35% calcium, 20% iron
Kale is a nutritional powerhouse. One cup of raw, chopped kale has just 33 calories but well over a day’s worth of bone-building vitamin K, vitamin A, and vitamin C.
Don and I have a sweet little backyard garden, so after visiting Karl and Mary in Vermont, to say I’m suffering from “garden envy” would be an understatement. Look at all that kale!!
Mary with a few ingredients for lunch.
Karl and Mary let a local, CSA farmer grow produce on their land in exchange for all the produce they can eat. It’s a win-win for everyone!
If you like this recipe, then be sure to check out our Black Bean Enchiladas with Pumpkin Sauce!
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