TL;DR
- 174 kcal · 8.5 g protein per serving
- Vegetarian, High-fiber
The black bean burrito is a staple of casual, home-style Mexican cooking, and this version leans into the virtues of simplicity: a handful of pantry ingredients, a short list of steps, and a result that is far greater than the sum of its parts. At its core, it is a study in contrasts—the creamy, earthy mash of black beans set against the bright, acidic snap of fresh tomato salsa, all wrapped in the warm, slightly chewy embrace of a corn tortilla. It is the kind of dish that feels both familiar and quietly satisfying, the sort of thing you might find on a weeknight table or packed into a lunchbox, ready to be reheated in a flash.
For anyone keeping a close eye on their meals, this burrito is a particularly well-behaved companion. The black beans are the backbone, contributing a generous amount of plant-based protein and a substantial dose of dietary fiber, which work together to promote a feeling of fullness that lingers well past the last bite. The corn tortillas, rather than flour, keep the wrapper light and distinctly textured, while the modest amount of canola oil in the bean mash is just enough to add richness without tipping the balance. The toppings—non-fat yogurt and a spoonful of salsa—bring moisture and tang without relying on heavy cheese or sour cream, making this a dish that is both satisfying and mindful of portion control. Each burrito is a self-contained portion, which makes it easy to track what you are eating without needing to weigh or measure at the table.
A few practical notes will help you get the most out of this recipe. The step of mashing the beans with the oil and mixing in the onion and tomato is more than just a matter of texture—it creates a cohesive filling that holds together inside the tortilla, preventing the dreaded spillage that can happen with looser mixtures. When warming the tortillas, the damp paper towel trick is worth following precisely: it steams the corn tortillas just enough to make them pliable, so they fold without cracking. If you have a little extra time, letting the bean mixture sit for a few minutes before assembling allows the flavors to meld. These burritos also keep well in the refrigerator for a day or two; simply wrap them tightly and reheat in the microwave, adding the yogurt and cilantro fresh just before serving to keep the finish bright.
Ingredients — For 4 servings
- 1 1/3 cups cooked black beans (mashed, or low-sodium canned) 268 g
- 1 teaspoon canola oil 5 g
- 2 tablespoons onion (chopped) 20 g
- 1/2 cup tomatoes (chopped) 77 g
- 4 piece corn tortillas 96 g
- 1/2 cup fresh tomato salsa 112 g
- 4 tablespoons yogurt, non-fat plain 61 g
- 2 tablespoons cilantro (chopped) 6 g
Nutrition per serving
174 kcal
| Protein | 8.5 g |
|---|---|
| Carbohydrates | 30.5 g |
| of which sugars | 3.0 g |
| Fat | 2.8 g |
| of which saturates | 0.6 g |
| Fiber | 8.2 g |
| Sodium | 220 mg |
Nutrition computed from USDA FoodData Central per-ingredient data (curated reference table, engine/systems/recipe/data/ingredient_nutrition_db.json).
Instructions
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Wash your hands with soap and water before you begin, and rinse any fresh produce you'll be using.
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Mash beans with canola oil and mix with onion and tomatoes.
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Microwave tortillas between the two sheets of slightly damp white paper towels on high for 15 seconds.
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Divide bean mixture between the tortillas.
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Fold each tortilla to enclose filling.
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Place on microwave-safe dish and spoon salsa over each burrito.
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Microwave on high for 15 seconds.
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Serve topped with yogurt and cilantro.
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Get Kaloria freeFrequently asked questions
Can I use flour tortillas instead of corn?
Yes, you can substitute flour tortillas if that is what you have on hand. Keep in mind that corn tortillas are smaller and sturdier, so you may need to adjust the amount of filling per burrito. The cooking time for warming the tortillas should remain the same, but be careful not to overheat them, as flour tortillas can become tough.
Why do I need to mash the beans with the oil before adding the onion and tomato?
Mashing the beans with the oil creates a smooth, cohesive base that helps bind the filling together. If you simply mixed whole beans with the vegetables, the filling would be crumbly and more likely to fall out of the tortilla. The oil also adds a subtle richness that helps carry the flavors of the onion and tomato.
Can I make these burritos ahead of time and reheat them later?
Absolutely. Assemble the burritos, wrap them tightly in plastic wrap or foil, and store them in the refrigerator for up to two days. To reheat, unwrap and microwave on a microwave-safe plate for about 30 to 45 seconds, or until heated through. Add the yogurt and cilantro fresh after reheating to keep the toppings bright and creamy.
What can I use instead of non-fat plain yogurt for the topping?
If you do not have non-fat plain yogurt, a few good alternatives include Greek yogurt (which is thicker and tangier), a dollop of light sour cream, or even a spoonful of mashed avocado for a creamy, dairy-free option. All of these will add a similar cooling contrast to the warm, spicy salsa.
Is there a way to add more vegetables to this burrito without changing the cooking time?
Yes, you can easily fold in a handful of fresh spinach or a few slices of bell pepper into the bean mixture after mashing. Because the burritos are only microwaved briefly, these additions will soften just slightly while keeping their texture. Just be sure to chop them finely so they mix evenly with the beans.
Sources
- USDA MyPlate Kitchen — Recipe adapted from USDA MyPlate Kitchen.
- USDA FoodData Central — Nutrition panel computed from USDA FoodData Central per-ingredient data via a curated reference table.