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Compliments of Diana Dyer, MS, RD
www.CancerRD.com


Sweet Potato Burritos

(Adapted and reprinted with permission from the website BeanBible.com.)

I recently tried Sweet Potato Burritos in a restaurant and was horrified with the amount of cheese and sour cream used. In addition, they even seemed to have been deep-fried to make it worse. I tried making up a recipe on my own at home, which was a total FLOP. However, I recently found this recipe on the internet, which I immediately knew would be wonderful.

I love recipes that combine so many aspects of healthful eating - the beans, onion, garlic, sweet potatoes, along with the spices and mustard all contain cancer-fighting molecules. At most, some fresh fruit and maybe a great beer are all you need to complete the meal. Enjoy, enjoy!

  • 3 tsp. canola or olive oil
  • 1 onion, chopped
  • 4 cloves garlic, minced (do this 10 minutes prior to sautéing)
  • 6 cups canned kidney beans, drained
  • 1 to1-1/2 cups water
  • 3 Tbsp chili powder
  • 2 teaspoons ground cumin
  • 4 teaspoons prepared mustard
  • 1 pinch cayene pepper (optional, to taste)
  • 3 Tbsp soy sauce
  • 4 cups sweet potatoes, cooked and mashed
  • 12   10-inch flour tortillas, warmed (be sure to use fresh ones so they will roll up without cracking)
  • 8 ounces shredded cheddar cheese (I use cheddar soycheese)
  • sour cream (optional as a garnish - can use low/no-fat version)
  • green onions, chopped (as garnish)
  • salsa (as garnish)
  • guacamole (as a garnish - much healthier than using sour cream!)

Directions:

  • Preheat oven to 350 degrees F.
  • Sauté onion and garlic in hot oil in medium skillet until soft.
  • Stir in the beans, then mash them a bit. Stir water into the mixture gradually and continue heating until warm. Stir in the spices, mustard, and soy sauce after removing from heat.
  • Spread the bean mixture and the mashed sweet potatoes evenly onto thewarm flour tortillas. Add cheese. Form into burritos byfolding the tortillas.
  • Spray baking dish with cooking oil. Cover burritos with foil so they don't dry out. Bake for 12 minutes.

Servings: Makes 12 generous burritos.

Can be frozen individually and then reheated in the microwave for use as a quick meal in the future.