Cancer Institute A national cancer institute
designated cancer center

Bean Surprise

Serves:  4
Serving Size:  225 calories, 38g carbs, 11g protein, 6g fat, 9g fiber


One 15-oz can black beans                                    1 tsp cumin (dried spice)
1 tsp olive oil  2 tsp low sodium soy sauce
4 large, whole wheat or sprouted wheat tortilla shells 4 oz shredded, mozzarella style soy or rice cheese
2 tsp yellow mustard

Cooking Instructions:

1. Rinse the black beans well and drain.  Rinsing away the liquid around canned beans can help cut down on the amount of gas you may experience from eating beans.
2. Combine black beans, cumin, olive oil, low sodium soy sauce, and yellow mustard in a pan on medium heat.
3. Stir beans and other ingredients together while heating.
4. Mash beans slightly to make the mixture a little bit “sticky”.
5. Divide bean mixture into four portions and place each portion onto half of large tortilla shell.
6. Sprinkle 1 oz of shredded soy or rice cheese onto the beans on each tortilla.
7. Place about 1 teaspoon olive oil and spread around to coat a flat skillet.  Heat skillet on medium heat.
8. Fold tortilla in half and press down to stick together so you have a half circle shape.
9. Place tortillas on the skillet and heat each side (flip once). Heat until the cheese melts and the tortilla is brown.
10. Garnish with lowfat plain yogurt. Serve & Enjoy!

Beans, which are also called legumes, are one of the healthiest foods around.  Research consistently shows that people who eat more beans as a regular part of their diet have lower risk of cancer and heart disease.  In fact, a recent study suggested that women who eat beans or lentils 2 or more times per week have a significant, 24% reduction in breast cancer as compared to women eating beans or lentils less than once a month.  Clearly, beans should be an important part of any cancer-fighting diet! 

If you are currently in cancer treatment and are struggling to eat enough to keep your weight up, this recipe may not be right for you as beans can be very filling and cause bloating and gas.

Recipe from:  Cancer Nutrition

Stanford Medicine Resources:

Footer Links: