Black Bean Stuffed Pitas
Preparation: 15 min.Cooking: 10 min.Total: 25 min.
- 4 whole wheat pitas, cut in half
- 1 scallion, chopped
- 2 Tbsp virgin olive oil
- 1/4 cup orange juice
- 1 can (15 oz) black beans, drained
- 1 tsp white wine vinegar
- 1 tsp canned chili peppers, minced
- 1/2 lb garden salad
- 1 cup salsa
- 1 cup sour cream
Preheat oven to 250°F. Wrap pitas tightly in foil and place in oven to warm. Combine next 6 ingredients in food processor or blender and purée until smooth. Transfer bean mixture to a heavy nonstick skillet over medium high heat. Stir frequently until hot and bubbly, adding water if beans become too dry. Divide mixture evenly into pitas. Top with lettuce, salsa and sour cream.
Nutrients
| Fiber | 14 g | |
| Fat | 21 g | |
| Sugar | 4.4 g | |
| Carbs | 63 g | |
| Protein | 16 g | |
| Calories | 480 Cal | |
|
Fats
| Fat, Poly | 2.1 g | |
| Fat, Mono | 8.7 g | |
| Fat, Sat | 8.8 g | |
| Fat, Trans | 0 g | |
| Fat, Percent | 39 % | |
|
Vitamins
| Vitamin, K | 110 mcg | 96 % |
| Vitamin, A | 4800 IU | 160 % |
| Vitamin, B12 | 0.17 mcg | 7.2 % |
| Niacin | 2.9 mg | 18 % |
| Riboflavin | 0.34 mg | 26 % |
| Vitamin, C | 24 mg | 26 % |
| Vitamin, D | 0 IU | 0 % |
| Vitamin, B6 | 0.41 mg | 26 % |
| Vitamin, E | 2.7 mg | 18 % |
| Panto, Acid | 1 mg | 21 % |
| Choline | 44 mg | 8.1 % |
| Thiamin | 0.46 mg | 38 % |
|
Minerals
| Calcium | 160 mg | 16 % |
| Phosphorus | 320 mg | 46 % |
| Magnesium | 110 mg | 26 % |
| Copper | 0.51 mg | 57 % |
| Fluoride | 0 mcg | 0 % |
| Zinc | 2.1 mg | 19 % |
| Sodium | 1200 mg | 79 % |
| Selenium | 32 mcg | 58 % |
| Manganese | 1.6 mg | 22 % |
| Potassium | 860 mg | 18 % |
| Iron | 4.9 mg | 62 % |
|