This black bean burrito recipe is packed with heart-healthy fiber, delicious vegetables, and taste that can’t be beat! You can make it a vegan lunch or dinner entree by eliminating the egg and butter. The entire meal is a little over 600 calories and will keep you full for several hours.
Black Bean Burrito Recipe
I came up with this black bean burrito recipe out of necessity. First, I had cans of black beans in the pantry purchased on sale. I know that black beans are healthy for you, but what to do with them other than three-bean salad?
Next, I needed a lunch that kept me under my 200 grams of carbohydrates per day goal and under the total of 1700 calories I am trying to maintain. This meal fit the bill. At 14 grams of fiber, 19 grams of protein, and 54 grams of carbs, it is perfect for a filling meal.
A word about the fat content: the fat content is high because of the egg, butter, and avocado. I believe that fat is good for you. I know that it slows down the digestion and absorption of carbohydrates, which helps maintain steadier blood sugar. I find it also makes the food taste better. To lower the fat content, eliminate the butter and the egg.
Ingredients for Black Bean Burrito Recipe
- 1 large Mission flour tortilla
- 1/2 cup of rinsed, drained canned black beans
- 1/2 cup of pickled peppers (I used my own home-canned ones. Substitute fresh or salsa if you don’t have any).
- 1/2 a ripe avocado
- 2 tablespoons of butter
- 1 egg
Heat and melt the butter in a small frying pan. Scramble the egg with just the butter (no milk) until to the desired texture. Gently heat the tortilla in the microwave for 15 seconds and layer the rinsed black beans, peppers or salsa, cooked egg and avocado in the tortilla. Roll the bottom up, then the sides, forming a pocket. Eat it carefully – it’s drippy but delicious!
The Pickled Peppers
What’s up with the pickled peppers? In 2013, I grew an absolute bumper crop of peppers. To this day, I haven’t had such a good year for fresh bell peppers. I canned so many batches of them I lost count. I pickled many of those batches using a simple pickling syrup and garlic from the Ball Book of Home Canning and Preserving Summer’s Bounty cookbooks. You can find recipes for similar peppers, below.
Jeanne Grunert is a certified Virginia Master Gardener and the author of several gardening books. Her garden articles, photographs, and interviews have been featured in The Herb Companion, Virginia Gardener, and Cultivate, the magazine of the National Farm Bureau. She is the founder of The Christian Herbalists group and a popular local lecturer on culinary herbs and herbs for health, raised bed gardening, and horticulture therapy.