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Black Bean Burritos with Tomato Salsa

Filling black bean burritos. Makes 4 servings.

From The How Not to Age Cookbook

Ingredients

  • red onion
  • black beans
  • Tomato Salsa
  • cooked quinoa
  • corn
  • whole-grain tortillas
  • Cheesy Sauce

Instructions

  1. In a saucepan, heat about ¼ cup (60ml) of water over medium heat.
  2. Add the red onion, cover, and cook until softened, about 5 minutes.
  3. Add the beans and about ½ cup (120ml) of Tomato Salsa and cook, stirring to combine.
  4. Simmer, mashing the beans as you stir them, until hot.
  5. In a microwave-safe bowl, warm the quinoa and corn in a microwave, or heat in a small saucepan on the stovetop.
  6. To serve, spoon about ½ cup (85g) of the bean mixture about two-thirds down each tortilla.
  7. Top each with ½ cup (90g) of the quinoa mixture and some Tomato Salsa.
  8. Drizzle with Cheesy Sauce (if using) before rolling up the burritos.
  9. Tuck in the sides of the burritos as you roll them up and serve hot.

Active Compounds

Nutrients and bioactive compounds delivered by this recipe's ingredients.

  • Anthocyanins
    From: Black Beans
  • Essential Amino Acids
    From: Quinoa
  • Dietary fiber
    From: Quinoa

May Support

Health conditions and aging processes this recipe's compounds may influence, based on the source research.

  • Colon Cancer
    Reduces risk of · via Black Beans
  • Aging
    Reduces risk of · via Black Beans
  • Heart disease
    Reduces risk of · via Black Beans
  • Dementia
    Reduces risk of · via Anthocyanins
  • Eye Strain
    Improves · via Anthocyanins
  • High LDL Cholesterol
    Improves · via Anthocyanins
  • Type 2 diabetes
    Reduces risk of · via Anthocyanins
  • Cardiovascular Disease
    Reduces risk of · via Anthocyanins
  • Cognitive decline
    Improves · via Anthocyanins
  • Cellular senescence
    Protects against · via Anthocyanins
  • High cholesterol
    Improves · via Anthocyanins
  • Age-Related Macular Degeneration
    Protects against · via Anthocyanins
  • Glaucoma
    Protects against · via Anthocyanins
  • Cataracts
    Protects against · via Anthocyanins
  • Insulin resistance
    Improves · via Anthocyanins
  • Cancer
    Protects against · via Anthocyanins
  • Vision Health
    Improves · via Anthocyanins
  • Sarcopenia
    Improves · via Essential Amino Acids
  • Alzheimer's disease
    Addresses · via Essential Amino Acids
  • Telomere Shortening
    Protects against · via Dietary fiber
  • Constipation
    Improves · via Dietary fiber
  • Premature Death
    Reduces risk of · via Dietary fiber
  • Diverticulosis
    Protects against · via Dietary fiber
  • Hemorrhoids
    Protects against · via Dietary fiber
  • Hiatal Hernia
    Protects against · via Dietary fiber
  • Varicose Veins
    Protects against · via Dietary fiber
  • Acid Reflux
    Improves · via Dietary fiber
  • Breast cancer
    Reduces risk of · via Dietary fiber
  • Upper Respiratory Tract Infection
    Reduces risk of · via Dietary fiber
  • Knee Osteoarthritis
    Protects against · via Dietary fiber
  • Frailty
    Protects against · via Dietary fiber
  • Stroke
    Reduces risk of · via Dietary fiber
  • Osteoarthritis
    Protects against · via Dietary fiber
  • All-Cause Mortality
    Reduces risk of · via Dietary fiber
  • Insomnia
    Improves · via Dietary fiber
  • Colorectal cancer
    Reduces risk of · via Dietary fiber
  • Periodontitis
    Improves · via Dietary fiber
  • Asthma
    Improves · via Dietary fiber
  • Coronary Artery Disease
    Reduces risk of · via Dietary fiber
  • Chronic inflammation (inflammaging)
    Protects against · via Dietary fiber
  • Osteoporosis
    Protects against · via Dietary fiber
  • Obesity
    Protects against · via Dietary fiber

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