Vegetarian recipe for sweet ‘n spicy Black Bean and Brown Rice Burritos. Healthy, low GI and delicious. Add chicken if you wish!
1-2 Tbsp canola oil
1 medium onion, diced
2 cloves garlic, minced
1-1/2 Tbsp chili powder
1 Tbsp tsp cumin
3 cups cooked brown rice
2 cups cooked black beans, or 1 can black beans, rinsed and drained
(or beans of your choice)
Salt and fresh black pepper, to taste
6 20cm oat bran or whole wheat tortillas
3/4 cup shredded Monterey Jack cheese (or replacement)
1/4 cup plain Greek yogurt (I use 0% fat)
2 green onions, sliced thin
1 avocado, diced
1/2 cup of your favorite prepared salsa, plus extra for topping
you can add some shredded cooked chicken if you wish
Heat the oil in large nonstick frying pan over medium heat. Add onion, and saute for 2-3 minutes, until translucent. Add the garlic, chili powder and cumin, and cook 1-2 minutes until the onion is tender.
Add rice and beans. Cook, stirring, 2-3 minutes until the mixture is thoroughly heated. Add salt and pepper to taste. Remove pan from the heat.
To assemble, set out the tortillas on a counter top or individual plates. Spoon 1/2 cup of the rice mixture down the center of each tortilla. Top each with shredded cheese, a drizzle of yogurt, a sprinkling of green onion and avocado, and a bit of salsa.
Roll the tortilla up like an eggroll (fold the sides in, then roll up as best you can), and top with more salsa, if desired.
Recipe provided by The Perfect Pantry.
All text and photographs copyright Lydia Walshin 2006-2010 – licensed under Creative Commons.