Healthy Families Eat Beans: Bean Tortilla Roll-Ups

By: Jodie Shield, MED, RDN

This recipe came from some very dear, old friends – Mary Abbott Hess, RD  and Anne Hunt.  Back in 1990, they wrote a cook book called A Healthy Head Start.  I’ve updated it for today’s family using whole grain tortillas, canned beans, and a healthier fat – olive oil.  Go ahead and toss in some chili pepper if your family can take the heat.   Top it off with salsa and shredded lettuce.  Do share your family’s feedback.

Bean Tortilla Roll-Ups

makes 6

Ingredients:

• 1 tablespoons olive oil
• 1/4 cup finely chopped green onion
• 1/4 cup finely diced ripe tomato
• 2 cups cooked kidney beans or pinto beans (or one 16-ounce can, rinsed and drained)
• 1/4 teaspoon ground coriander
• 1/8 teaspoon ground cumin
• 1/2 cup tomato juice or sauce
• pinch of sugar
• 6 whole wheat flour tortillas
• 1 cup shredded, part-skim mozzarella, cheddar or Monterey Jack cheese

Directions:

1. In a medium skillet, heat oil.  Add onion and cook over medium heat until softened, about two minutes.  Add tomato and cook for one minute.  Add beans and cook, stirring and mashing, until mixture is pureed.  Stir in coriander and cumin.  Gradually add tomato juice or sauce.  Cook over low heat until mixture is thick, about 15 minutes.  Add sugar and stir.  Remove mixture from heat, and set aside.
2. To assemble, place a tortilla on a plate.  Spread two tablespoons bean mixture along one side, sprinkle with one and one-half tablespoons cheese, and roll up tightly.  (Tortillas can be eaten at room temperature or heated.  To heat, preheat oven to 250-degrees F.  Place tortillas in a baking dish and heat for ten to 15 minutes.)

Nutritional information per serving: 305 calories, 39 g carbohydrate, 14 g protein, 9 g fat, 3 g saturated fat, 10 mg cholesterol, 7.5 g dietary fiber, 329 mg sodium

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