- In large mixing bowl, mash beans.
- Drain salsa and add to beans.
- Grate cheese and add to beans.
- Chop broccoli and add to beans.
- Heat oil in frying pan on medium or spray pan.
- Lay tortilla flat on plate.Using ¼ of bean mixture, fill half of tortilla, folding other half over mixture.
- Place folded tortilla in pan and cook 3 to 4 minutes, or until lightly browned.Flip and cook second side.
- Remove from pan and cut in half.
- Repeat with remaining tortillas.
1 cup cooked black beans
⅓ c salsa
4 ounces cheddar cheese
1 cup cooked broccoli
1 tablespoon vegetable oil or vegetable pan spray
4 8-inch flour tortillas (Whole wheat preferred)
MaterialsLarge mixing bowl, spoon, grater, knife, measuring cups, masher or fork, electric skillet or frying pan, flipper
More About Black Beans
How to Select
Choose dried beans or canned beans that are low in sodium. Avoid shriveled or broken beans.
How to Store
Dried black beans can be stored in a sealed container in a cool, dry place up to 1 year. Keep canned beans at room temperature and use by the date on the can.
How to Prepare
Pick through the beans and discard any shriveled or unappealing beans. Cover the beans with a few inches of water and leave them on the counter. The next day, the beans will have absorbed much of the water and nearly doubled in size. Drain the beans from their soaking water and rinse them gently under water. Transfer the beans into a heavy cooking pot. Cover the beans with an inch of water. Bring them to a boil over medium-high heat. Once boiling, reduce the heat to low and bring the beans to a very gentle simmer. You should barely see the water moving. Leave the lid off for firm beans meant for cold salads and pasta dishes. Cover the pot with the lid slightly ajar for creamier beans for soups, casseroles, and burritos. Cook the beans for one hour, and then begin checking for doneness. Depending on their age, size, and variety, beans can take anywhere from an hour to three hours to cook through. Add more water as needed to keep the beans submerged, and stir occasionally.
You Might Also Like
Butternut Squash Risotto
Butternut squash adds a nice splash of color and nutrition to this recipe. Butternut squash is an excellent source of vitamin A & C as well as a good source of fiber and potassium.