Sweet Potato and Black Bean Burritos with Avocado and Arugula

January is a very guilty month for me.

It seems like everywhere I go I’m bombarded with workout routines and sales on fitness equipment like treadmills and giant balls to bend over backwards on. Does anybody actually do that? Don’t even get me started in those teeny tiny running shorts that serve as a not so gentle reminder that I’m coming up on 40 far quicker than I’d like to admit!

Just like bathing suit season (I gave up on calling it bikini season 2 children ago), it’s only natural that I start feeling the urge to eat healthier.

So that I don’t fall prey to that popular misconception that all healthy food is boring and has no flavor, I thought I’d pull out the big guns.

And by the big guns, I really mean Kelly Mulcair from Inspired Edibles. Kelly is a registered nutritionist and the founder of Trinity Nutrition, and her blog celebrates healthy eating. And I mean really celebrates it! Her dishes are not only good for you, but fast, beautiful and delicious. Just look what she’s made for us today…

I’m delighted to be guest posting at The Three Little Piglets this morning on the subject of healthy eating. Thanks for the invitation Jen.

One of my biggest objectives as a nutritionist is to show people that healthy eating doesn’t have to be complicated or time-consuming. Nor does it have to be tasteless or boring!

All you need is a few wholesome ingredients, and you’re well on your way. These black bean burritos are a good example. They are full of health-building nutrients and the entire recipe only calls for 6 ingredients.

You’ll have a perfect weeknight meal – or game day meal – in less than 20 minutes.


Let’s have a closer look.

Nutrient Highlights:

Black Beans are rich in folate, magnesium, phosphorus and iron. They are also high in fibre and an excellent source of vegetable based protein.

Sweet Potatoes offer an outstanding source of beta-carotene (outranking virtually all other vegetables in this category), and are packed with disease fighting antioxidants. They are also an excellent source of vitamin C, fibre, niacin and vitamin B6.

Avocados, for their part, are an excellent source of health-building monounsaturated fat, as well as a good source of fibre, folate, vitamin K, vitamin E, and vitamin B5. Avocados are also rich in lutein, a carotenoid that operates as an antioxidant to help protect our eyes from disease.

Cooked Tomatoes are one of the best dietary sources of lycopene, a potent antioxidant with cancer-fighting potential.

Arugula (or Rocket), like most green leafy vegetables, is rich in vitamin K and a good source of vitamin C, folate and magnesium. Green leafies are also an outstanding source of lutein and zeaxanthin, two carotenoids that operate as antioxidants to help protect our eyes from age-related macular degeneration and cataracts.

The best news is that all of these ingredients also happen to taste delicious – especially when they come together in a warming, satisfying burrito. The peppery arugula really comes through in this recipe, making it especially delightful.

Sweet Potato and Black Bean Burritos with Avocado and Arugula
Yields: 4 servings

1 cooked sweet potato, diced with skin left on preferably
2 cups cooked black beans, well rinsed if using canned
1 large ripe avocado, diced
1 cup arugula
1 cup natural salsa of your choice, or 2 large chopped tomatoes with a sprinkle of sea salt
4 large spinach tortillas, or whole grain tortillas of your choice

——————

Notes:

I like to provide options in my recipe suggestions so that people don’t feel like it’s an all or nothing proposition.

I tend to bake my sweet potatoes because I like the taste and texture that arises from the roasting process (including the skin where plenty of nutrients reside). I often toss vegetables in the oven in the morning while I’m preparing breakfast or making my sons’ lunches and simply re-heat when I need them later in the day. For the sweet potato, I suggest 400 F for about 20-25 minutes – just until al dente (sweet potatoes cook faster than white potatoes).

If you prefer, you can boil the sweet potato (being mindful that you will lose some of the water soluble nutrients), or prick the potato and cook it in the microwave (about 3 minutes on high – it cooks fairly quickly).

——————-

15 minutes before serving time, simply combine beans and salsa in a medium size pot on the stove until the mixture just comes to a boil. Reduce and simmer.

Meanwhile, if you cooked your potato earlier in the day and it has now cooled, simply toss the diced pieces in a skillet (dry or with some olive oil) or microwave and heat for a couple minutes.

Lay the four tortillas out on a flat surface and, using half the portion of arugula (1/2 cup), sprinkle a few leaves in the middle of each tortilla shell.

Top the leaves of each tortilla with roughly 1/2 cup mixture of beans and salsa and then add a divided portion of warm potatoes and avocado. Finally, top each tortilla with the remaining arugula.

Beginning with outer edges of shell, tuck, pinch and roll tortilla before cutting it in half.

Here is a helpful illustration on how to wrap a tortilla.

Enjoy!

See what I mean? Fast, healthy, and delicious. And so I offer Kelly a HUGE thank you for making my January so much more pleasant! Please take a minute to stop by and say hello to Kelly. There’s nothing a blogger loves more than a friendly hello!

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Comments

  1. 1

    The stars of this show really pack a flavor punch. A local burrito place makes a sweet potato and black bean burrito. Its my favorite. Next time I will be adding some arugula. Lovely meal!

  2. 2

    Yum! Is it odd that I want one for breakfast right now? These look so good, I love all the ingredients, and they are beautiful with all the color of the sweet potaotes and squash!

  3. 3

    Thanks so much for the opportunity to share Jen – I’m smiling at Amy’s comment above because I’ve been known to eat burritos for breakfast myself… why not! There’s no rule that says they have to be eaten for lunch/dinner and they contain all the elements for a healthy meal any time of day!

  4. 5

    Wow. as I was looking at the photos, all that kept going through my mind was an old Sesame Street song; “I eat the colors of the rainbow.” They’re definitely right there! I do enjoy breakfast burritos and this one looks delicious. Thanks for hosting Kelly today. I’ve found breakfast and a new blogger to enjoy.

    • 6

      That’s funny! I always remember that old counting song myself with the pinball thing… I’m glad you liked her post. her blog is amazing as well, and she always posts food that doesn’t make you feel like you’re sacrificing flavor for health.

  5. 7

    I heart you for making this. It has so many of my favorite things all wrapped up in one bite. I can’t wait to make it!

  6. 8

    This may possibly be one of my favorite recipes from Kelly. It will be on my table ASAP! :)

  7. 10

    I agree Kelly, it doesn’t take much time or money to put a meal together in minutes! Love this combination and perfect for kids school lunch too!
    Loving this site, can’t wait to explore it later today after work!

  8. 12

    One of my favorite combinations of food is black beans and sweet potatoes so I find this recipe right on the mark. I’ve eaten a bowl of sweet potatoes and black beans with a tortilla as a side, but have never wrapped it. I love the wrap with the addition of avocado and arugula. Healthy and delicious! Great post!

  9. 13

    Healthy, fulfilling, and tasty, all in one tortilla, sounds great to me! I can’t lie and say that I love avocados but sounds like it would go great with all of the other flavors.

  10. 14

    Having just figured out that I like sweet potatoes, I am going to have to start combining them with beans and avocados! I see a wonderful salad in my future!!

  11. 15

    You gonna tell me that you are close to 40..Are you serious? I would say that you are much younger than me somewhere in mid 20’s ..no really!! You know what you look awesome, and I gave up bikinis too.. after my first one:))) I blow up(more like grow on every side) like a balloon in that pregnancy:)))))
    Your wrap look amazing..will love to try it even though I would have to take the beans out…can’t eat something that I love so much:)) Beautiful photos!!
    Have a lovely day sweetie!!!!!

    • 16

      Ah, yes, I’m almost 40! I wish I was kidding… I’ve got way too much gray hair to cover up to be in my 20’s, but THANK YOU!!

  12. 17

    Totally my kind of burrito! My boyfriend would be reaching for the meat and more meat and I am always going for the black beans. I love that you added sweet potato. That is SUCH a nice touch

  13. 18

    All of these ingredients would go deliciously together! What a great little wrap. And what a perfect time for it, too! January is the best month for light and healthy. I love that you wrote out the benefits for all of the ingredients, too!

  14. 19

    —Kelly,
    This is gorgeous. Seriously. Gorgeous.
    I looooooooooooooove Sweet Potato, man. Xxx KISSSSSSSSSS

  15. 20

    What a gorgeous wrap! I have a friend who makes sweet potato enchiladas, and this looks similar. Love healthy food that tastes good, and looks so pretty!

  16. 21

    Wow, this looks incredible! I am addicted to avocado and love it in everything! It really looks delicious. I’m so going to be trying this! Thanks!

  17. 22

    Yummy! That sounds wonderful and healthy! Love it!!!

  18. 23

    This looks fantastic! Great recipe! :)

  19. 24

    Wow, those are great-looking burritos with the huge chunks of sweet potato! Love the flavor combination between the sweet and the savory black beans.

  20. 25

    Oh wow, this sounds so so good! Everything a vegetarian loves :)

  21. 26

    Great post. I see you are now on Florida Food Bloggers! ;.)

  22. 28

    Stopping in from InspiredEdibles – had to come and see how these were done, they look great. Fab guest post Kelly!

  23. 30

    Kelly, this looks delish! Throw in an avocado and I’m yours…yum!!! Jen, perfect guest post for Januarty!

  24. 31

    What an interesting combo! I’ve never thought to combine sweet potato and black beans…!

  25. 32

    This is incredible! I completely understand what you mean about bathing suit versus bikini season! LOL! You really DID break out the big guns…and she delivered! This looks truly delicious!

  26. 33

    I love this fantastic and healthy burrito! Hearty and filling. Great combination of ingredients.

  27. 34

    Those burritos look amazing! I love the sweet potato-black bean combination (I love black beans, period! )

  28. 35

    I would totally go for this and not feel like I was sacrificing a thing! I love all the flavors and all the better wrapped in a tortilla.

  29. 36

    OMG, you had me at avocado! Yum!

  30. 37

    Hi, Jen! I’m very happy to discover your blog through Kelly’s Inspired Edibles. The burritos look appetising, healthy and easy, as everything Kelly does! I love the making-of photos too! Fantastic post, Kelly!

  31. 39

    That arugula is calling my name!

  32. 40

    Hi, I’m over here from Kelly’s blog at Inspired Edibles. This recipe looks amazing, all the wonderful flavour of the southwest in a compact bundle of tastiness! AND it’s healthy! You just can’t go wrong; unless, of course, you eat ten of them in a row. Which reminds me, I need to get to the gym otherwise my gym partner will lambaste me after her training session! It’s a curse, but I’m nearing another benchmark birthday and it’s all I could do to keep it from sneaking up on me! Very nice blog, I’ll be back again soon! :-)

  33. 42

    Those look wonderful!

  34. 43

    TERRIFIC flavor combinations, & arugula is a fav. So much more out there than the plain ‘ol iceberg! ;)

  35. 44

    Great guest post Kelly…these look fantastic, and are a perfect combination of healthy/delicious!

  36. 45

    I love Kelly’s blog and this delicious burrito!! This would be great for me to bring to work for lunch. Gonna save this one!

  37. 46

    Without a doubt…this does look delicious! And healthy too! Thank you for sharing with me…and thank you for your kind words on my own blog. You make me smile! I hope you have a relaxing Sunday!

    • 47

      Thanks Monet – I’ve been reading along as a lurker on your blog since I saw Chef Dennis guest post over there months and months ago now. I was just so touched by the way that you write – so real and honest. It’s been such a joy to read along.

  38. 48

    I could eat this burrito for breakfast!! It looks too good :)

  39. 49

    This is such a healthy way to make a burrito! I love the ingredients and they make a very colorful palate! Thank you for visiting and following, I follow back via email! Talk to you soon!

  40. 50

    So pretty, and no guilt at all!! :)

  41. 51

    This sounds so perfect. It’s rare that we have tortilla at home right now (you know I cook mostly Asian food), and I hope to make something similar to this with ingredients I have for lunch. Drool… Sweet potatoes in the burritos, who would have thought! I love sweet potatoes but didn’t come up with that idea. Very healthy choices and I love it! Thanks Jen and Kelly!

  42. 52

    40’s! You serious! did you mistyped it? You look like 30’s!
    I love making burritos, most of the time when we go to the park, makes a great lunch snack with not many plates to carry around :)

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