When I was in grad school, I was a lacto-ovo vegetarian, and with having pretty limited time to cook, I made these black bean burritos pretty often. They are really easy and quick to make and provide a ton of protein and a plethora of vitamins and minerals!
Black Bean Sprouted Grain Burritos
Ingredients
1 small organic red onion, sliced
1 organic red bell pepper, sliced
2 Tbsp olive oil
1 15oz can organic black beans, drained
1 14.5oz can diced tomatoes
1 cup organic long grain brown rice
2 cups organic stock (vegetable or chicken)
1 Tbsp olive oil
1 package organic sprouted wheat tortillas
1 avocado, sliced
Directions
1. Begin preparing brown rice with stock and 1 Tbsp of olive oil, as the rice takes nearly and hour to fully cook (I often make the rice in the morning and put it in the fridge to re-heat at dinner time. You can also make faster cooking brown rice if you don't have the time to make the slow-cooking rice.)
2. Heat 2 Tbsp olive oil over medium heat in a skillet
3. Saute onions until translucent, about 4 minutes
4. Add red pepper to skillet and continue cooking until peppers are tender, about 5 minutes
5. Add diced tomatoes, including juices, and let mixture simmer until some of the liquid cooks off, about 4 minutes
6. Add black beans and continue to simmer mixture until beans are heated through, about 3-4 minutes
7. To assemble burritos, place 1/2 cup brown rice in center of tortilla and top rice with 1/2 cup of bean mixture and avocado slices
8. tightly roll tortilla
Ingredients
1 small organic red onion, sliced
1 organic red bell pepper, sliced
2 Tbsp olive oil
1 15oz can organic black beans, drained
1 14.5oz can diced tomatoes
1 cup organic long grain brown rice
2 cups organic stock (vegetable or chicken)
1 Tbsp olive oil
1 package organic sprouted wheat tortillas
1 avocado, sliced
Directions
1. Begin preparing brown rice with stock and 1 Tbsp of olive oil, as the rice takes nearly and hour to fully cook (I often make the rice in the morning and put it in the fridge to re-heat at dinner time. You can also make faster cooking brown rice if you don't have the time to make the slow-cooking rice.)
2. Heat 2 Tbsp olive oil over medium heat in a skillet
3. Saute onions until translucent, about 4 minutes
4. Add red pepper to skillet and continue cooking until peppers are tender, about 5 minutes
5. Add diced tomatoes, including juices, and let mixture simmer until some of the liquid cooks off, about 4 minutes
6. Add black beans and continue to simmer mixture until beans are heated through, about 3-4 minutes
7. To assemble burritos, place 1/2 cup brown rice in center of tortilla and top rice with 1/2 cup of bean mixture and avocado slices
8. tightly roll tortilla
What are the nutritional benefits of this meal? There are almost too many to list so I will try to be concise and just list the most prevalent benefits of the ingredients! The black beans are high in protein and fiber and are a significant source if iron, magnesium, phosphorous, manganese and B vitamins thiamin and folate. The canned tomatoes are an excellent source of vitamin C and lycopene (and processed tomato products, like canned tomatoes, have more bioavailable lycopene than fresh tomatoes). The brown rice is high in fiber and rich in selenium and manganese. The sprouted wheat tortillas are also high in fiber and a great source of protein (6g of protein per tortilla!). Lastly, avocados are rich in monounsaturated fats that have been shown to boost HDL (good cholesterol), and are an excellent source of vitamins C,E and carotenoids lycopene and beta carotene, as well as the minerals selenium and zinc. Whwew!
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