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Originally published on July 16th, 2018 and January 13th, 2013.
Black Bean Burritos
As a mother, it is great to have healthy, quick, and easy meals to prepare for my family, with ingredients that are commonly already found in my kitchen. Black bean burritos are a go-to meal that is enjoyed by my entire family.
I usually have rice and black beans that are cooked ahead of time, so all I have to do is reheat, cook the tortillas and add fresh ingredients. If you have had a Taco Bell black bean burrito or even the veggie burrito at Chipotle, then my version is similar but way better tasting, lower in calories, healthier and hearty.
Black Beans Nutrition
In only a cup of black beans, there are 15 grams each of protein and fiber. This is not the first time I have sung the praises of the combination of fiber and protein in foods.
A well-balanced diet with protein and fiber will keep you full and energized, making sure your body can function while keeping you from overeating. Beans of any kind, but specifically black beans, are such good food for anyone wanting to healthily maintain or lose weight, or stay away from “empty calories”.
A particular feature of black beans is resistant starch, which is a type of indigestible fiber that passes through the small intestine without being turned into sugar, perfect for diabetics who need to keep their blood sugar under control.
Black beans have been and still are the staple of many Latin-American diets, and these frijoles negros have been the fuel source for generations of farmers.
It comes with no surprise as to why black beans have been continuously eaten in these cultures, because it is an amazing nutritiously compact food.
The vitamin and mineral content of black beans hasn’t yet been mentioned, and it can’t be missed. Black beans have large amounts of thiamine, iron, magnesium, and folate, all vitamins, and minerals that many are deficient in and take supplements for.
With a bean that is so nutritious and diverse, I recommend adding it to as many foods and meals as you can!
As always, consult your medical provider before making any major changes to your diet.
Avocado Nutrition Facts
Avocados are found in guacamole, sushi, avocado toast, and sliced on salads and sandwich. You can also find avocados in milkshakes, smoothies, creamy desserts, sauces, and baked as a snack.
Avocados not only so versatile, but also so often eaten, because of their dense nutrition. They are a high fat food, but they are full of essential fats that your body needs. Despite being high in fat, avocados have no cholesterol. Oleic acid, a type of fatty acid found in avocado, is actually good for heart health.
Avocado also has many vitamins and minerals, in particular lots of vitamin K, which is needed for blood clotting and potassium, essential for cell and heart function.
Lastly, and perhaps surprisingly, avocados also have lots of fiber. One serving of avocado has 27% of the recommended daily intake of fiber, which helps with digestion and keeping you full.
With avocados having all of these benefits, plus many more, I believe it is well deserving of its superfood and trendy status.
Health Benefits of Rice
Rice is a staple food for nearly every culture. Everyone can usually think of a particular rice dish that was commonly made by their families to accompany meals or for special occasions, of course with mine being Jamaican Rice and Peas.
The reason why it is a great staple food is that it is high in carbohydrates. Carbs are demonized in our society now, but our ancestors found them to be an essential source of energy.
Our bodies need carbohydrates to function, and they are usually the easiest and cheapest food sources. Entire civilizations would go through famine and many would die because the staple crop failed, and they could not survive off of other foods.
Brown rice is the original grain when it has not been processed by having the bran and germ removed. These parts, combined with the endosperm, are what make brown rice a good energy source. This is because not only does it contain carbohydrates, it also has fiber, vitamins, and minerals.
Black Bean Burrito Recipe
- Gluten-Free Tortillas
- Black Beans
- Olive Oil
- Dried Oregano
- Brown Rice
- Vegan Sour Cream
- Vegan Shredded Cheese
How To Make Black Bean Burritos?
It is quite easy to make black bean burritos that are vegan.
- I love BFree Gluten-Free Tortillas and there is a lot on the market now to choose from.
- We usually add black beans, rice, guacamole, salsa, tomatoes, lettuce on top of our tortillas.
- Sometimes we add vegan cheese and/or sour cream. We love Follow Your Heart sour cream and Violife shredded cheese.
Make this fun for everyone and assemble them with the entire family!
Black Beans Recipe
If you are using dried beans, soak them overnight in water. The following day, drain the beans, rinse, and drain again. Place the beans in a large saucepan with 4 cups of water, and bring to boil. Lower heat to simmer, and cook for 45 minutes to an hour.
Heat the oil in a saucepan over medium heat. Add the onion, and sauté until translucent. Then, add garlic, tomatoes, cumin, oregano, and sea salt, and cook while stirring for one minute. Add the cooked or canned black beans and water, and bring to a boil.
Turn down the stove to low heat, and allow to simmer for 10 minutes. Remove the saucepan from the stove, partially mash beans to thicken, and set aside.
Bean Burrito Recipe
Heat a large skillet over medium-high heat. Add one tortilla to the skillet and cook on both sides, flipping tortilla with tongs. Transfer the tortilla to a cutting board, and repeat the process with all of the tortillas.
Spoon about a 1/4 cup of beans into the middle of each tortilla. Top with brown rice, salsa, guacamole, chopped tomatoes, lettuce, and any additional ingredients you desire.
Fold the ends and sides of the tortillas over the filling. Serve immediately, or freeze for later.
Find other favorite black bean recipes here:
- Vegan Brazilian Black Bean Stew (Feijoada)
- Vegan Black Bean Quinoa Patties
- Black Bean and Butternut Squash Stew
- Black Bean Salad With Creamy Avocado Cilantro Dressing
- Spicy Black Black Bean Hummus
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- Energy: 208 kcal / 869 kJ
- Fat: 3 g
- Protein: 7 g
- Carbs: 40 g
- Preparation: 20 min
- Cooking: 45 min
- Ready in: 1 h 5 min
- For: 4 Servings
- 4 gluten-free tortilla
To Prepare Black Beans
- 1/2 cup dried black beans, or 1 can 1drained and rinsed
- 1 teaspoon olive oil
- 1/2 cup onion, chopped
- 2 cloves garlic, minced
- 1 small Roma tomato, chopped
- 1/4 teaspoon cumin
- 1/4 teaspoon dried oregano
- 1/4 teaspoon salt
- 1/4 cup water
To Prepare The Burrito
- 4 large Tortillas, (I used gluten-free ones)
- 1/2 cup cooked brown rice
- 1/2 cup salsa
- 1/2 cup guacamole, or 1 avocado sliced
- 1 cup cherry tomatoes, halved
- 1/4 cup Romaine lettuce, shredded
For The Dried Beans
- If you are using dried beans, soak them overnight in water. The following day, drain the beans, rinse, and drain again. Place the beans in a large saucepan with 4 cups of water, and bring to boil. Lower heat to simmer, and cook for 45 minutes to an hour.
- Heat the oil in a saucepan over medium heat. Add the onion, and sauté until translucent. Add garlic, tomatoes, cumin, oregano, and sea salt, and cook while stirring for one minute. Add the cooked or canned black beans and water, and bring to a boil.
- Turn down the stove to low heat, and allow to simmer for 10 minutes. Remove the saucepan from the stove, partially mash beans to thicken, and set aside.
For The Burrito
- Heat a large skillet over medium-high heat. Add one tortilla to the skillet and cook on both sides, flipping tortilla with tongs. Transfer the tortilla to a cutting board, and repeat the process with all of the tortillas.
- Spoon about a 1/4 cup of beans into the middle of each tortilla. Top with brown rice, salsa, guacamole, chopped tomatoes, lettuce, and any additional ingredients you desire.
- Fold the ends and sides of the tortillas over the filling. Serve immediately, or freeze for later.