High-Protein Red Bean Burrito

Name: Red Bean Burrito
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 מנות
Cuisine: Vegan
Ingredients: 1/2 cup uncooked red beans about 150g, or 250g cooked red beans; 1/2 onion sliced; 1 tsp baking soda; 3 tbsp olive oil; 1 tbsp red paprika; 1 tsp chili powder; 2 garlic cloves, crushed; 1 handful chopped cilantro; 1/2 tsp salt; 1 chopped tomato; juice from half a lemon; 2 tbsp cooked brown rice; 1 whole-wheat tortilla

Last week I returned from Vienna.

On the flight back, I watched the movie I assume everyone is already talking about non-stop: The Game Changers.

In the film, they presented a study where participants ate red bean burritos.

As soon as we landed in Israel, I ran to the kitchen because those red bean burritos they were devouring with such enjoyment in the movie wouldn't leave my head.

If you follow me, you probably already know my deep love for red beans. I eat them almost regularly because they are rich in protein, essential minerals, and dietary fibers. Beyond the many health benefits that support my intense training routine, you can make countless wonderful, rich, and delicious dishes from them.

If you're worried about the long preparation process of beans (soaking or sprouting), you can make your life easy and buy canned cooked red beans or look for frozen cooked red beans in the supermarket freezers.

But there’s really no need—if you join me, I'll teach you how to make a red bean burrito step-by-step. You're with me, so what are you worried about?

Oh, gas. Right. Get ready to blow the roof off. Sorry, I don't have any good news regarding gas and legumes.

Maybe it'll give you some extra "drive" to fly through your workout? Who knows...

Red bean burrito

A bit about burritos and beans

A burrito is essentially a red bean stew cooked until softened, lightly mashed with spices, and rolled inside a whole-wheat tortilla combined with brown rice I cooked beforehand.

This recipe is low in calories, fat, and sugar, which is why it might be a bit "tough" for some of you. You can make your life easier by adding more vegetables or sauces that don't contain a lot of sugar, like avocado, tahini, or peanut butter.

I cooked the red beans in a cast-iron pot for about an hour, adding a bit of water each time so the pot wouldn't burn (after all, a cast-iron pot costs like a monthly salary).

You can cut corners and simply add a teaspoon of baking soda to the cooking water. The beans will soften within 20 minutes. And no, there is no health issue with adding baking soda.

Try it—it comes out soft as butter.

The bean mixture contains some chopped tomatoes, chili, cilantro, garlic, paprika, and lemon juice.

You can go as wild as you like.

Want to add corn and avocado? Go for it.

Want vegan cheese and salsa? Excellent. It will go great.

I love to devour the burrito with brown rice for an added boost of complex carbohydrates and fiber.

(And you'd be surprised, there's even a decent amount of protein).

One burrito along with a large vegetable salad can be a wonderful option for a full, rich, and delicious meal.

Red bean burrito

Nutritional values of one red bean burrito:

One red bean burrito with brown rice and a whole-wheat tortilla weighing 135g contains:

400 kcal
10g protein
63g carbohydrates
11g fat

Have lots of red beans left over? Want to make kebabs? Check out this link.

Red Bean Burrito

Prep Time 8 hours

Cook Time 1 hour

Servings 4 burritos

Ingredients

1/2 cup uncooked red beans about 150g, or 250g cooked red beans
1/2 onion sliced
1 tsp baking soda
3 tbsp olive oil
1 tbsp red paprika
1 tsp chili powder
2 garlic cloves, crushed
1 handful chopped cilantro
1/2 tsp salt
1 chopped tomato
juice from half a lemon

For serving one burrito

2 tbsp cooked brown rice
1 whole-wheat tortilla

Instructions

The night before - soak the red beans in water until fully covered.
The next day, drain the water from the beans and set aside.
Sauté the onion for 2-3 minutes until it becomes translucent.
Add the beans and cover with water.
Add a teaspoon of baking soda and cook until soft - about 30 minutes.
Check occasionally if there is liquid left in the pot and add water if necessary.
Drain any remaining liquid from the pot.
Add the chopped tomatoes, salt, paprika, garlic, lemon, and cilantro. Using a potato masher or a fork, lightly mash just to combine the ingredients.
Place 2 tablespoons of brown rice and 2 tablespoons of the bean mixture in the center of a whole-wheat tortilla.
Fold in the sides and roll it up tightly.
Cut each tortilla in the center into two halves and enjoy!