A burrito is a flour tortilla wrapped around a filling, often with additions like cheese, lettuce, avocado and usually eaten out of hand. The fillings are as diverse as there are cooks, this is our interpretation of a classic bean and rice filled burrito!
- Serving Size 1 burrito
- Calories 502
- Fat 24 g
- Saturated Fat 8 g
- Cholesterol 24 mg
- Carbohydrate 59 g
- Fibre 16 g
- Sugars 8 g
- Protein 17 g
- Sodium 806 mg
- Potassium 816 mg
- Iron 3 mg
- 1 Tbsp (15 mL) canola oil
- 1 onion, diced
- 4-5 cloves garlic, minced
- 1 red pepper, seeded & diced
- 1-2 Jalapeno peppers, finely diced (see tips)
- 1 can (12 oz/341 mL) corn, drained (or kernels from 2 cobs)
- 1 cup (250 mL) cooked white or brown rice
- 2 small or 1 large tomato, diced
- 1 can (19 oz/540 mL) black beans, drained & rinsed (yields 2 cups/500 mL cooked beans)
- 2 tsp (10 mL) cumin
- 2 tsp (10 mL) chili powder
- 2 tsp (10 mL) oregano
- 1/2 tsp (2 mL) cinnamon
- hot sauce if desired, to taste
- 10 large, soft flour tortillas
- 2 cups (500 mL shredded cheese (Cheddar, Monterey Jack, Mozzarella)
- 2 cups (500 mL) shredded lettuce (or cabbage)
- 2 avocados, sliced
- 1 1/2 cups (375 mL) prepared salsa, preferred heat level
Bean & Rice Filling
To make the Bean & Rice filling:
In a large skillet heat oil over medium. Add onions, garlic, peppers and sauté until soft and fragrant.
Stir in corn, rice, tomato, beans and spices. Cook just until hot, remove from heat.
Filling Can be frozen up to 4 months in convenient 2 cup (500 mL) portions to use as required.
To make the burritos:
Spoon ¾ cup (175 mL) in the middle of a large flour tortilla, divide cheese, lettuce, avocado and salsa and layer over filling.
Fold 2 ends of the tortilla over filling and then wrap sides up tightly to enclose. If preparing in advance, cover wrap with plastic or waxed paper. Keep chilled until ready to eat, or reheat.
Serve with additional salsa and sour cream if desired.
This recipe makes 7 cups (1.75 L) of filling.
When handling jalapeno peppers, wear latex or rubber gloves as the oils and seeds in a jalapeno can irritate your skin. Make sure you avoid touching your eyes, nose or mouth to prevent any irritation, and wash your hands with soap and water when you are done working with the pepper.