Start your day off with a hearty breakfast burrito. The protein and fiber in this burrito will give you lots of energy and help you maintain a healthy weight.
Number of servings: 4
Serving size: 1/4 of prepared recipe
1 1/3 cups cooked black beans or canned vegetarian refried beans
Optional: 1 teaspoon water or vegetable oil
2 tablespoons red onion, chopped
1/2 cup tomatoes, chopped
4 tortillas, corn
1/2 cup salsa (low sodium)
4 tablespoons non-fat plain yogurt
2 tablespoons cilantro, chopped
Time needed: 10 minutes preparation; 1 minute cook time
- If using the whole cooked black beans, mash them with 1 teaspoon water or vegetable oil.
- Mix beans with onion and tomatoes.
- Microwave tortillas between the two sheets of slightly damp white paper towels on high for 15 seconds.
- Divide bean mixture between the tortillas.
- Fold each tortilla to enclose filling.
- Place on microwave-safe dish and spoon salsa over each burrito.
- Microwave on high for 15 seconds.
- Serve topped with yogurt and cilantro.
|Total Fat:||2 g|
|Saturated Fat:||0 g|
|Total Carbohydrate:||18 g|
|Dietary Fiber:||5 g|
Allergens: Dairy, possibly wheat (check tortilla ingredients)
Tips and variations
To cook the black beans, follow the instructions for the quick hot soak or overnight soak method found on Preparing dry beans and whole dry peas.
Canned black beans can be substituted for the cooked dried black-peas. One cup of dried beans and peas equals 2-3 cups cooked beans and peas, which equals about 1 1/2 15.5-ounce cans of canned beans.
If using whole canned black beans, use low sodium if possible. Rinse them before use to remove additional sodium.
This was adapted from the United States Department of Agriculture’s Breakfast burrito (no date; What’s Cooking? USDA Mixing Bowl; retrieved from www.whatscooking.fns.usda.gov/recipes/supplemental-nutrition-assistance-program-snap/breakfast-burrito).
Preparing dry beans and whole dry peas (PDF) — Save money and time by preparing your own dried beans and peas.
Refried beans — Make a big batch of homemade refried beans. It may take more time than opening a can, but it can help you save money at the grocery story.
How to Wrap Sandwiches (PDF) — Get instructions for how to wrap a burrito and other 5 styles of wraps.
Banana pancakes — Make pancakes a little healthier by adding whole wheat flour and bananas. This is great with other fruits too — the possibilities are endless!
Breakfast egg burrito — Make a large batch of these burritos and freeze them for a quick, satisfying mid-week breakfast. This burrito will help your kids start their school day out right!