Protein-Rich Red Bean Burrito
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 I landed, I ran to the kitchen because those red bean burritos they were devouring with such enjoyment wouldn't leave my head.
If you follow me, you probably already know about my deep love for red beans. I eat them on a near-constant basis because they are rich in protein, essential minerals, and dietary fiber. Beyond the many health benefits that support my demanding training routine, you can make countless wonderful, rich, and delicious dishes from them.
If you're worried about the long preparation process (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 really, there's no need; if you join me, I'll teach you how to make a red bean burrito step-by-step. You're with me—what are you worried about?
Oh, gas. Right. Get ready to blow the roof off. Sorry, I don't have any good news regarding legumes and gas.
Maybe it will give you the drive to fly through your workout? Who knows...
A Bit About Burritos and Beans
So, the burrito is essentially a stew of red beans cooked until soft, 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, so it might be "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 little 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's no health issue with adding baking soda.
Try it; they come out as soft as butter.
The bean mixture contains some chopped tomatoes, chili, cilantro, garlic, paprika, and lemon juice.
You can go as wild as you want.
Feel like adding corn and avocado? Go for it.
Want vegan cheese and salsa? Great. It will work well.
I like to devour the burrito with brown rice for an extra boost of complex carbs 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 fantastic option for a full, rich, and tasty meal.
Nutritional Values for Red Bean Burrito:
One red bean burrito with brown rice and a whole wheat tortilla weighing 135g will contain:
- 400 kcal
- 10g protein
- 63g carbs
- 11g fat
Have lots of red beans left? Want to make kebabs? Check out this link
Red Bean Burrito
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, minced
- 1 handful chopped cilantro
- 1/2 tsp salt
- 1 chopped tomato
- juice from half a lemon
For serving (per burrito)
- 2 tbsp cooked brown rice
- 1 whole wheat tortilla
Instructions
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Night before - soak the red beans in water until covered.
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Next day, drain the beans and set aside.
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Sauté the onion for 2-3 minutes until it becomes translucent.
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Add the beans and cover with water.
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Add a teaspoon of baking soda and cook until soft - about 30 minutes.
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Check occasionally to see if there's liquid left in the pot and add as needed.
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Drain any remaining liquid from the pot.
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Add the chopped tomatoes, salt, paprika, garlic, lemon, and cilantro. Using a potato masher or fork, mash slightly just to combine the ingredients.
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Place 2 tablespoons of brown rice and 2 tablespoons of the bean spread in the center of a whole wheat tortilla.
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Fold the bottom part over, then the sides, and roll it up.
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Cut each tortilla in the center into two halves and enjoy!
