Sweet Potato, Spinach, Black Bean & Quinoa Burrito

By Barbara Day, M.S., R.D., C.N.

I love sweet potatoes fixed almost any way. Here’s a really great recipe that adds a combination of vegetables and whole grains to make a delicious burrito.  If you don’t like sweet potatoes you can substitute acorn squash. You can also substitute kale or another green rather than use spinach.  You can also substitute another type of beans for the black beans. If you want to cut the calories, you can leave off the sour cream.

Nutritional Information Per Serving:  419 calories, 14 grams protein,  10 grams of fat,  63 grams of CHO,  9 grams dietary fiber,  1818 mg sodium.

Preparation Time: 15 minutes  Cook Time: 15 minutes

Serves:  4

Ingredients

  • 2 medium sweet potato, cooked, cube
  • ½ cup quinoa, dry
  • 2 garlic cloves, minced
  • 1 ½  cups fresh baby spinach
  • 2 tsp kosher salt to taste
  • 1 tsp ground cumin
  • 6 drops hot sauce (Frank’s Red Hot)
  • ½ black beans, cooked or canned (drained)
  • 4 whole grain tortillas
  • 1 cup of thick salsa
  • 1 cup of low fat sour cream

Instructions

Wash sweet potatoes. You can peel them or not. Cut them in small cubes. Place the sweet potatoes into boiling water. Boil until potato is tender to touch. About 15 minutes. You can also baked them as well & then cube them. To cook quinoa, boil 1 cup of water. Add quinoa & fresh spinach & simmer on low until the water is absorbed which takes about 10-12 minutes. In a bowl, mash sweet potatoes. Add black beans, garlic, spices and quinoa spinach mixture. Mix well. Divide sweet potato mixture equally over the 4 tortillas and fold.  Add ¼ salsa and ¼ cup of sour cream over the burritos. Enjoy.

 

Shopping List

  • 2 medium sweet potato
  • ½ cup quinoa
  • 2 garlic cloves
  • fresh baby spinach
  • kosher salt
  • ground cumin
  • hot sauce (Frank’s Red Hot)
  • black beans
  • whole grain tortillas
  • thick salsa
  • low fat sour cream

 Image from: http://tastykitchen.com

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHealthWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 13 grandchildren.    

 

 

 

 

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