Healthy bean and vegetable burritos

This has become one of the staple suppers in my house.  These burritos are delicious — in fact, I think they rival any healthy burrito you can find anywhere — and they are chock-full of veggies.  Kids love them because they taste great.  Men love them because they are hearty and filling.

If you’d like to cut carbs, nix the tortillas altogether.  Put the burrito mixture in a bowl, top with the cheese, and eat like a thick stew.  If you prefer the burrito, wrap them up in the tortillas.  Serve with a side of salsa, and a small dollop of guacamole.  You probably won’t need anything else to eat (these are quite filling) — but you could always serve with a side salad if you’d like.


8 Servings


8 whole wheat flour tortillas (9-10 inches each; can be cut in half to reduce carbs)

1 1/2 c. chopped onion (1 large onion chopped)

4 t. vegetable oil

1 t. ground cumin (or more, to taste … I prefer 1 1/2 t.)

1 t. chili powder (or more, to taste … I prefer 1 1/2 t.)

2 c. chopped red bell pepper (can use green or yellow peppers)

1 1/3 c. frozen korn kernels

1 1/3 c. frozen peas

2 medium carrots, finely chopped

1 package sliced mushrooms, finely chopped

2 15-oz cans black beans (no salt added, if possible), rinsed and drained

2 15-oz cans kidney or pinto beans (no salt added, if possible), rinsed and drained

1 28-oz can stewed tomatoes (use diced tomatoes if you can’t find stewed)

1 small can sliced jalapenos, finely chopped

1/2 c. grated sharp cheddar cheese (use low-fat if you’d like)

1 c. medium- or long-grain brown rice

Salsa (if using store-bought salsa, look for all-natural ingredients

Guacamole (if using store-bought guacamole, look for all-natural ingredients) — optional



Cook the rice per the package instructions.

Meanwhile, combine onion and oil in large nonstick pot.  Stir over medium-high heat until onion is golden, about 5-6 minutes.  Add cumin and chili powder and stir.  Immediately add bell pepper, corn, peas, carrot, and mushrooms.  Saute until almost tender, about 5 minutes.  Add beans, tomatoes, and jalapeno; bring to a simmer. 

Remove from heat and season with salt and pepper.

To make burritos, place a tortilla on a work surface.  Spoon 3 T. of rice down the center.  Top with 2 T. grated cheese.  Place 1/2 c. to 1 c. filling on top of rice and cheese.  Fold sides of tortilla over, forming a package.  To keep the burrito together, wrap it in foil.  Serve with several spoonfuls of salsa, and a small dollop of guacamole (if desired).


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