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BEAN BURRITO CASSEROLE
12 whole wheat, fat-free tortillas
1/2 onion, chopped
1 green pepper, chopped
2-4 cloves garlic
1/2 cup water
2 cans fat-free refried beans
1 cup salsa
1/4 cup nutritional yeast
Sauce:
2 cups low-sodium tomato sauce
3 cups water
1/4 tsp garlic powder
1/2 tsp onion powder
3 TBSP chili powder
4 TBSP corn starch or arrowroot
Preheat oven to 350°F.
Saute the onions, green peppers and garlic in the water for about 10 mintues. Add beans, salsa and yeast and mix thoroughly. Keep warm while making sauce.
For sauce: Place all ingredients in a saucepan and mix thoroughly. Cook, stirring constantly, until mixture thickens and boils (about 7 minutes).
Place about a cup of sauce in the bottom of the casserole dish. Place some bean mixture in the middle of each tortilla, then fold up and place in casserole dish, seam down. When all the ingredients are used up, top with remaining sauce, cover dish and bake for 30 minutes.
I only had 6 tortillas, so I had leftover sauce and bean mixture, but it is possible that if I really used 12 tortilla, this wouldn't be quite enough filling. Brown rice would be good, too, but I didn't have any made in advance. Also, I topped my burritos with fresh diced tomatoes; shredded lettuce and diced green onions would probably be good, too.
Nothing will benefit human health and increase the chances for survival of life on Earth as much as the evolution to a vegetarian diet.
- Albert Einstein
To take the fishy smell off your hands clean them with gel toothpaste.
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