banner
alive logo
foodfamilylifestylebeautysustainabilityhealthimmunity

Batman Bean Burrito

    Share

    Batman Bean Burrito

    Wrap it up. Wraps are a great way to deliver vegetables and protein to picky kids.

    Advertisement

    2 Tbsp (30 mL) extra-virgin olive oil 1 1/2 cups (350 mL) chopped onions 1/2 cup (125 mL) chopped green bell peppers 1/2 cup (125 mL) chopped carrots 1/2 cup (125 mL) diced celery 1 3/4 tsp (9 mL) minced garlic 2 1/4 cups (560 mL) unsalted crushed tomatoes 2 1/2 cups (625 mL) canned pinto beans, rinsed and drained 2 1/4 tsp (11 mL) chili powder 1/2 tsp (2 mL) sea salt 1 1/2 cups (350 mL) frozen spinach 10 whole wheat or gluten-free rice wraps

    In medium saucepan over medium-low heat, add olive oil and sweat vegetables (except tomatoes, beans, and spinach) until soft and translucent. Add tomatoes, beans, and spices and bring to a simmer. Lower heat and continue simmering for 20 minutes.

    Add frozen spinach, stirring occasionally until simmering again.

    To serve, add 1/2 cup (125 mL) of filling to each wrap.

    Makes 10 burritos.

    Each serving contains: 268 calories; 10 g protein; 7 g total fat (1 g sat. fat, 0 g trans fat); 43 g total carbohydrates (3 g sugars, 8 g fibre); 503 mg sodium

    source: "Lunch Ideas Kids Will Love!", alive #371, September 2013

    Advertisement

    Batman Bean Burrito

      Directions

      Advertisement
      Ad
      Advertisement
      Advertisement

      READ THIS NEXT

      SEE MORE »
      Poached Sablefish and Bok Choy with Lemongrass, Ginger, and Chili
      Mussels with Tomato, Saffron, and Fennel

      Mussels with Tomato, Saffron, and Fennel

      B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.