Did you know that a high-fiber diet may help reduce the risk of obesity, heart disease, and diabetes?  Women should try to eat at least 21 to 25 grams of fiber a day and men should aim for 30 to 38 grams a day.

Black beans are an excellent source of fiber, so this recipe will help you and 11 of your friends reach that total.

Corn and Black Bean Burritos

Serves 12

Ingredients:

• 1/4 cup scallions (green onions), sliced into 1/4” pieces, including green tops
• 1/4 cup celery, finely diced
• 1 1/4 cups fresh corn kernels
• 1/2 ripe avocado, peeled and diced
• 2 tablespoons fresh cilantro, chopped
• 1 can (15.5 oz.) black beans, drained and rinsed
• 1/4 cup reduced-fat shredded cheddar cheese
• 1/4 cup salsa or taco sauce (choose the option with the least sodium)
• 12 whole-wheat tortillas (9”)

Preparation:

1. Preheat oven to 350 degrees F.
2. Combine scallions, celery and corn in a small saucepan. Add just enough water to cover.
3. Cover, bring to a boil, and reduce heat to medium. Simmer for 5 mins. until vegetables soften. Drain vegetables. Set aside to cool.
4. Combine avocado, cilantro and beans in a large mixing bowl. Add cheese and salsa and mix.
5. When corn mixture has cooled slightly, add to avocado mixture.
6. In a large nonstick pan over medium heat, warm each tortilla for about 15 seconds on each side. Place each tortilla on a flat surface. Spoon 1/3 cup of the mixture into the center of the tortilla. Fold the top and bottom of the tortilla over the filling. Fold in the sides to make a closed packet.
7. Repeat with the remaining tortillas.
8. When all tortillas are wrapped, place in a baking pan and bake for 5 minutes, until burritos are warm and cheese is melted.

Take a picture of your burrito fiesta and upload it to Instagram or Twitter with the hashtag #healthypsu. Your photo could be the featured image!