Diabetic Cooking


Spicy black bean burritos

Preparation time: 25 minutes.


  • 2 cans (15 ounces each) black beans, rinsed and drained
  • 1 cup frozen corn, thawed
  • 1 cup cooked rice
  • 16 ounces mild picante sauce
  • 1/4 teaspoon lime juice
  • 1/4 teaspoon ground cumin
  • 10 (8-inch) flour tortillas
  • Fat-free sour cream (optional)


Place beans in a nonstick skillet over medium heat. Mash about half of the beans with a fork or the back of a spoon. Add corn, rice, picante sauce, lime juice, and cumin. Stir to combine. Cook over medium heat, stirring frequently, until hot and bubbly.

Warm tortillas, if desired. Spoon 1/2 cup bean mixture down the center of each flour tortilla. Fold tortilla around filling. Top with a dollop of fat-free sour cream if desired.

Bean filling can be made ahead and frozen or refrigerated until serving time. Warm over low-medium heat on the stove or in the microwave.

Yield: 10 burritos. Serving size: 1 burrito.

Nutrition Facts Per Serving:
Calories: 340, Carbohydrates: 66 g, Protein: 10 g, Fat: 4 g, Saturated Fat: <1 g, Sodium: 995 mg*, Fiber: 5 g

Exchanges per serving: 4 starch, 1 fat. Carbohydrate choices: 4 1/2.

*This recipe may not be suitable for people who need to limit their sodium intake.

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.