Why recepie famous for?
Beans, which are also called legumes, are one of the healthiest foods around. Research consistently shows that people who eat more beans as a regular part of their diet have lower risk of cancer and heart disease.
Ingredients
One 15-oz can black beans1 tsp olive oil
2 tsp yellow mustard
4 large, whole wheat or sprouted wheat tortilla shells
1 tsp cumin (dried spice)
2 tsp low sodium soy sauce
4 oz shredded, mozzarella style soy or rice cheese
Instructions
Rinse the black beans well and drain. Rinsing away the liquid around canned beans can help cut down on the amount of gas you may experience from eating beans.
Combine black beans, cumin, olive oil, low sodium soy sauce, and yellow mustard in a pan on medium heat.
Stir beans and other ingredients together while heating.
Mash beans slightly to make the mixture a little bit "sticky".
Divide bean mixture into four portions and place each portion onto half of large tortilla shell.
Sprinkle 1 oz of shredded soy or rice cheese onto the beans on each tortilla.
Place about 1 teaspoon olive oil and spread around to coat a flat skillet. Heat skillet on medium heat.
Fold tortilla in half and press down to stick together so you have a half circle shape.
Place tortillas on the skillet and heat each side (flip once). Heat until the cheese melts and the tortilla is brown.
Garnish with lowfat plain yogurt. Serve & Enjoy!
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