Barley, Corn, and Black Bean Burritos

Are you ready to lighten up the New Year? Slow cooker recipes are the ideal plan when it’s cold and dreary outside. They warm us from the inside and help keep us cozy when the days are short and the nights are long. You simply prep the ingredients in the morning, set them in your slow cooker, and let it do all the work.

Barley, Corn, and Black Bean Burritos

Serves: 8

Ingredients:

  • ¾ c. whole-kernel corn
  • ¼ c. chopped red onions
  • 1 (10-oz.) can fire-roasted diced tomatoes, undrained
  • 1 (15-oz.) can lower-sodium black beans, rinsed and drained
  • 1 tsp. ground cumin
  • 1 tsp. chili powder
  • ½ tsp. ground red pepper
  • 1 garlic clove, minced
  • 1 c. uncooked pearl barley
  • 2 c. fat-free, lower-sodium vegetable broth
  • 1 tbsp. fresh lime juice
  • ¼ c. chopped fresh cilantro
  • 8 (8-inch) low-carb, whole-wheat flour tortillas
  • ¾ c. shredded fat-free cheddar cheese
  • 2 c. thinly sliced lettuce
  • ½ c. salsa
  • ½ c. light sour cream

Step 1: Combine ingredients.

In your 3-to-4-quart slow cooker, add the corn, red onions, and diced tomatoes. Rinse the black beans in a colander and add to the slow cooker. Next add the cumin, chili powder, red pepper, garlic and lime juice. Stir in your barley, then cover evenly with vegetable broth. With a spoon, mix all ingredients together thoroughly.

Step 2: Slow cook.

Cover and cook on low for 4-5 hours or until barley is tender and liquid is absorbed. Stir in ¼ cup of cilantro.

Step 3: Assemble the burritos.

Heat up each tortilla in the microwave for 10-15 seconds. Using a tablespoon, spoon the mixture evenly down center of each tortilla, about 10 tablespoons each. Sprinkle each with 1½ tablespoons of cheese and ¼ cup of lettuce.

Fold each end just about 1-1½” over the point edge of the mixture. Then roll up the tortilla along the long edge. Plate and top each tortilla with 1 tablespoon of salsa and 1 tablespoon of sour cream.

Nutritional Information (Estimated):
Calories: 289 | Fat: 4g | Fiber: 20g | Carbohydrates: 51g | Protein: 15g