Black Bean and Veggie Burrito Cups


veggie-and-black-bean-burrito-cups-recipe

Yields: 12 cups (plus tortilla chips) Prep Time: 25 minutes Total Time: 45 minutes

Veggie rich and full of flavor, these burrito cups are crispy and yet have an inside that is loaded with fiber, iron, folic acid and cheesy goodness! Plus, the extra tortilla scraps are turned into homemade tortilla chips to serve right along with the cups!

Ingredients

1 (15 ounce) can black beans, drained and rinsed

1/2 cup zucchini

1 cup fresh spinach

3/4 cup shredded cheese (cheddar or preferred blend), plus 1/2 cup for topping

2 tablespoons salsa (your favorite)

1 tablespoon olive oil

1 teaspoon salt

1/2 teaspoon ground cumin

1/2 teaspoon garlic powder

1/2 teaspoon onion powder

1/4 teaspoon ground sweet paprika

1/2 cup sliced black olives

12 tortillas (I used spinach flour tortillas)

For tortilla chips:

1-2 tablespoons olive oil

1 teaspoon salt

Directions

1. Preheat oven to 375 degrees Fahrenheit.

2. Place black beans, zucchini, spinach, cheese, salsa, olive oil, salt, cumin, garlic powder, onion powder and paprika in a food processor and pulse for a minute or so until smooth (or your preferred texture).

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3. Cut a circle out of the middle of each tortilla, about 2 inches in diameter larger than the diameter of the muffin tin you are using. Keep the excess tortilla remnants to bake off in a later step!

veggie and black bean burrito cups

4. If you are concerned with sticking, lightly oil the tins, and gently fit one tortilla circle in each muffin tin. Scoop about 2 tablespoons of the bean mixture into each tin. Sprinkle with shredded cheese and a few slices of black olives. You will do this for each tin, so make sure they all divide up evenly.

veggie and black bean burrito cups

5. For the remnants of the tortilla circles, rip (or cut) them into one or two bite-sized pieces. Toss them with about 1 -2 tablespoons of olive oil and 1 teaspoon of salt.

6. Line a baking tray with parchment paper and spread out the tortilla pieces.

healthy baked homemade tortilla chips

7. Bake both the burrito cups and tortilla pieces at 375 for about 15 minutes. The tortilla chips may need an extra 5 minutes or so to get crispy. It all depends on your preference.

healthy baked tortilla chips

veggie and black bean burrito cups

I had originally done a recipe like this when I first launched over a year ago using chicken, black beans and no veggies. Since then, I’ve changed things up. While I would still try these with chicken, I have really bumped up my ability to get vegetables in every meal. And not just for the kids. Hey, I’m not getting any younger. I want my chocolate and, well, I want my chocolate. The more veggies I can get into each meal, the better off I am.

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What’s great is this is a pretty quick dinner to whip up, with surprisingly fancy presentation. You could always not use muffin tins, but instead make the cups into flat pizza-ish rounds and bake them off that way. I just like everything all contained in the cup!

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Also, I don’t cook anything ahead of time, and let the 15 minutes in the oven do all the heating. However, if you have the time and have some pickier eaters, sometimes doing a quick sauté of the beans, veggies, salsa and spices (no cheese at this point – I would add it back in when processing everything after heating) in a pan, gives a little more depth of flavor and blending to everything. My family loves them both ways.

When I have more time, I sometimes sauté. These are the times that I’ll finely dice onions and red pepper and add them in. On days when time is scarce, I throw (ok, lightly place) it all in the food processor without heating first, and let the oven do the work. Either way, they are a healthy and tasty way to get dinner on the table!

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And as for these little tortilla pieces…I can’t stand to waste anything, and these remnants make the perfect chips. Tossing with a little olive oil and salt helps give a little salty crisp to the tortilla, making a perfect accompaniment!

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healthy-burrito-cup-recipe

#recipe #blackbeans #zucchini #spinach #dinner #vegetarian #nutfree