Barley, Black Bean, and Corn Burritos

Vegetarian
Health score
48%
Barley, Black Bean, and Corn Burritos
45 min.
8
415kcal

Suggestions


Are you ready to elevate your lunch or dinner game with a deliciously satisfying dish? Look no further than these Barley, Black Bean, and Corn Burritos! Perfectly vegetarian and packed with flavor, this recipe is not only a feast for the taste buds but also a wholesome choice for those looking to enjoy a nutritious meal.

In just 45 minutes, you can whip up a batch that serves eight, making it ideal for family gatherings or meal prep for the week ahead. Each burrito is filled with a delightful mix of tender pearl barley, hearty black beans, and sweet corn, all seasoned with a hint of chili powder and cumin for that extra kick. Topped with fresh cilantro, zesty lime juice, and a sprinkle of reduced-fat cheddar cheese, these burritos are sure to impress!

With only 415 calories per serving, you can indulge without the guilt. Serve them alongside a crisp bed of curly leaf lettuce and a dollop of light sour cream and salsa for a refreshing contrast. Whether you’re enjoying them for lunch, dinner, or as a main dish, these burritos are a fantastic way to nourish your body while delighting your palate. Get ready to roll up some goodness!

Ingredients

  • 15 ounce black beans rinsed drained canned
  • 10 ounce canned tomatoes diced green undrained canned
  • teaspoon chili powder 
  • 0.8 cup corn kernels frozen
  • cups curly leaf lettuce thinly sliced
  • cups fat-skimmed beef broth fat-free organic
  • 8-inch flour tortilla ()
  • 0.3 cup cilantro leaves fresh chopped
  •  garlic clove minced
  • 0.3 cup spring onion chopped
  • teaspoon ground cumin 
  • 0.5 teaspoon ground pepper red
  • tablespoon juice of lime fresh
  • cup quick-cooking barley uncooked
  • 0.5 cup salsa 
  • 0.8 cup sharp cheddar cheese shredded reduced-fat
  • 0.5 cup cream light sour

Equipment

  • slow cooker

Directions

  1. Place first 11 ingredients in a 3- to 4-quart electric slow cooker; stir well. Cover and cook on LOW for 4 hours or until barley is tender and liquid is absorbed. Stir in 1/4 cup cilantro.
  2. Heat tortillas according to package directions. Spoon 2/3 cup barley mixture down center of each tortilla.
  3. Sprinkle each with 1 1/2 tablespoons cheese; roll up.
  4. Place 1 cup lettuce on each of 8 plates; top each with 1 burrito. Spoon 1 tablespoon salsa and 1 tablespoon sour cream over each serving.
  5. Sprinkle with additional cilantro, if desired.

Nutrition Facts

Calories415kcal
Protein15.54%
Fat21.98%
Carbs62.48%

Properties

Glycemic Index
32.5
Glycemic Load
11.25
Inflammation Score
-10
Nutrition Score
25.45869576931%

Flavonoids

Eriodictyol
0.04mg
Hesperetin
0.17mg
Naringenin
0.01mg
Apigenin
0.05mg
Luteolin
0.09mg
Kaempferol
0.05mg
Myricetin
0.03mg
Quercetin
2.11mg

Nutrients percent of daily need

Calories:415.2kcal
20.76%
Fat:10.37g
15.95%
Saturated Fat:4.68g
29.28%
Carbohydrates:66.33g
22.11%
Net Carbohydrates:54.02g
19.64%
Sugar:5.53g
6.15%
Cholesterol:15.63mg
5.21%
Sodium:891.83mg
38.78%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.5g
32.99%
Vitamin A:3184.08IU
63.68%
Vitamin K:60.88µg
57.98%
Manganese:1.05mg
52.27%
Fiber:12.31g
49.23%
Folate:164.63µg
41.16%
Selenium:26.95µg
38.5%
Vitamin B1:0.52mg
34.39%
Phosphorus:338.34mg
33.83%
Iron:4.86mg
27.01%
Vitamin B3:4.99mg
24.94%
Calcium:230.38mg
23.04%
Magnesium:91.72mg
22.93%
Vitamin B2:0.35mg
20.82%
Copper:0.39mg
19.36%
Potassium:640.79mg
18.31%
Zinc:2.16mg
14.39%
Vitamin B6:0.29mg
14.36%
Vitamin C:8.77mg
10.64%
Vitamin E:1.04mg
6.91%
Vitamin B5:0.64mg
6.41%
Vitamin B12:0.29µg
4.77%
Source:My Recipes