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LUNCH RECIPES

Burritos with Black Beans and Spanish Rice

My family had burritos for dinner about once a week. It doesn't take much longer than boiling up a can of beans to prepare this recipe, which is fantastic as a side dish or burrito filling. Since this recipe has a mild flavour, those who enjoy heat and spice will definitely want to add more jalapenos and chipotle powder.

Serving Size: make 8 burritos

Prep time: 20 mins

Cook time: 30 mins



Ingredients:


8 7- to 8-inch whole grain tortillas

1 medium onion, chopped

4 cups cooked brown rice

11/2 cup black beans rinsed well

1 green or yellow pepper

½ –1 jalapeño chile finely diced (add more or less to taste)

2 cloves garlic

11/2 cup diced tomatoes

1 tsp ground cumin

1 tsp ancho chili powder

1/2 tsp chipotle chili powder

1/2 tsp smoked paprika

Salt and freshly ground black pepper to taste


Direction:


1- Heat a deep, non-stick pan over medium heat. Add the onion and cook, stirring, until it begins to brown.


2- Add the pepper, jalapeño, and garlic, and cook for another 2 minutes, taking care not to burn the garlic.


3- Add the remaining veggies and rice, stir, and cook, stirring frequently, for about 15 minutes. If it becomes too dry, add a little vegetable broth or reserved tomato juice.


4- In a dry nonstick skillet over medium heat, warm tortillas one at a time 40 seconds or until warm and pliable, turning once.


5- Roll the tortilla with 1 cup of mixture in it. Serve warm. If desired, serve with hot pepper sauce.








Look for the FIBRE!


We only eat 10-18grams/day of fibre in a western diet.


Health starts at >40grams/day. Increase your daily intake slowly and make sure to drink 8 cups of water a day.



Download your Fibre Chart below - Post it on your kitchen wall and track your fibre & water intake daily.


Daily Fibre Intake
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