Bean and Rice Burritos
Here’s a dish that makes perfect leftovers for busy weeknight dinners. Any extra filling is also excellent on its own for a quick lunch.
You’ll find smoky-tasting canned chipotle chilies in adobo sauce in the Latin section of supermarkets, but you can also use chipotle or ancho chili powder as well. You can also swap out Japonica rice for brown rice if desired.
1 cup (250 mL) black Japonica rice
2 tsp (10 mL) grapeseed oil
1 medium-sized onion, diced
2 garlic cloves, minced
1 - 14 oz (400 g) can pinto beans, drained and rinsed
3 medium-sized tomatoes, chopped
1 Tbsp (15 mL) minced chipotle chili in adobo sauce
1 tsp (5 mL) cumin powder
6 - 10 in (25 cm) whole wheat flour wraps, warmed in oven
1 avocado, thinly sliced
1/2 cup (125 mL) low-fat sour cream
2 cups (500 mL) baby spinach
Place rice and 2 cups (500 mL) water in medium-sized saucepan. Bring to a boil, reduce heat, and simmer, covered, for 40 minutes, or until rice is tender.
In large skillet, heat oil over medium heat. Add onion and cook 5 minutes, or until soft and translucent. Add cooked rice, garlic, beans, tomato, chipotle chili, cumin, and salt; cook for 5 minutes, stirring often.
Spoon equal amount of rice mixture down centre of tortillas. Top with avocado, sour cream, and spinach. Roll tightly and slice in half.
Serves 6.
Each serving contains: 383 calories; 16 g protein; 14 g total fat (3 g sat. fat, 0 g trans fat); 60 g total carbohydrates (4 g sugars, 12 g fibre); 521 mg sodium
source: "Rice Is More Than Nice", alive #360, October 2012
Bean and Rice Burritos
Directions
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
