Bean Burritos

Bean Burritos Recipe - Vegetarian Meal with Refried Beans and Cheddar

Preparation time: 15 minutes | Cooking time: 10 minutes | Servings: 6 |

Vegetarian diet

Introduction

Bean Burritos are a staple in many households for their simplicity, versatility, and delicious taste. This recipe offers a straightforward approach to creating a satisfying meal that can be customized to suit various dietary preferences and tastes. Whether you're a seasoned cook or new to the kitchen, this guide will help you prepare a classic dish that's sure to be a hit.

History

The burrito, a dish originally from Mexico, has undergone numerous transformations since its inception. The bean burrito, in particular, gained popularity in the United States as a vegetarian alternative to the traditional meat-filled versions. Its simplicity, combined with the rising interest in vegetarian and plant-based diets, has made the bean burrito a beloved choice in many American and Mexican households.

Ingredients

6 x 10-inch flour tortillas
2 cups refried beans (canned is okay) and/or black beans (soaked and cooked or canned, drained, and rinsed)
1 cup grated cheddar or monterey jack cheese (optional)
1-2 cups finely shredded lettuce
2-3 tomatoes, finely diced
diced onion (optional)
sour cream or vegan sour cream (optional)
salsa (optional)

How to prepare

Wrap the tortillas in foil and keep them warm in a 400°F (204°C) oven while you prepare the other ingredients.
When you are ready to serve, transfer them to a plate.
Add a bit of water to the beans and heat them on the stove, stirring occasionally.
If you are allowing everyone to make their own burritos, place each ingredient in its own bowl with a spoon and set them on the table along with the plate of tortillas.
To make the burrito, spread the beans down the center of a tortilla and sprinkle them with cheese and vegetables.
Roll it up and enjoy.

Variations

Consider adding grilled vegetables, rice, or quinoa inside the burritos for added texture and flavor. For a spicy kick, incorporate jalapeños or chipotle peppers.

Cooking Tips & Tricks

To enhance the flavor of your bean burritos, consider sautéing the beans with garlic, onion, and spices before adding them to the tortillas. For a smoother texture, mash the beans slightly before heating. When warming tortillas in the oven, covering them with a damp cloth can prevent them from drying out.

Serving Suggestions

Serve bean burritos with a side of guacamole, rice, or a fresh salad to round out the meal. For a lighter option, consider using whole wheat or low-carb tortillas.

Cooking Techniques

For a crispy exterior, try pan-frying the assembled burritos in a bit of oil until golden brown on each side. This technique adds texture and flavor, elevating the dish.

Ingredient Substitutions

For a dairy-free version, substitute vegan cheese and sour cream. Pinto beans or refried beans can be used in place of black beans for a different flavor profile.

Make Ahead Tips

Prepare the beans and vegetables in advance and store them in the refrigerator for quick assembly during mealtime. Tortillas can be warmed just before serving.

Presentation Ideas

Cut the burritos in half to showcase the colorful filling. Garnish with fresh cilantro, lime wedges, and a drizzle of sour cream for an appealing presentation.

Pairing Recommendations

Pair bean burritos with a light, crisp beer or a tangy margarita for a refreshing contrast to the hearty dish. A zesty coleslaw or corn salad also complements the flavors well.

Storage and Reheating Instructions

Store leftover burritos wrapped tightly in the refrigerator for up to two days. Reheat in the microwave or oven until thoroughly warmed. For best results, avoid storing with fresh toppings like lettuce or tomato.

Nutrition Information

Calories per serving

A typical serving of bean burritos contains approximately 400-500 calories. This can vary based on the specific ingredients and portion sizes used.

Carbohydrates

A serving of bean burritos primarily provides carbohydrates, with the tortillas and beans being the main sources. On average, one serving may contain approximately 45-60 grams of carbohydrates, making it a substantial source of energy.

Fats

The fat content in bean burritos can vary significantly based on the ingredients used. The optional cheese and sour cream can increase the fat content, with a serving potentially containing 10-15 grams of fat, primarily from these dairy products.

Proteins

Bean burritos are an excellent source of plant-based protein, thanks to the black beans. A single serving can provide about 15-20 grams of protein, making it a satisfying option for vegetarians and meat-eaters alike.

Vitamins and minerals

Black beans are rich in vitamins and minerals, including iron, magnesium, and potassium. Adding vegetables like lettuce and tomatoes can increase the vitamin C and A content, enhancing the nutritional profile of the burritos.

Alergens

Common allergens in bean burritos include dairy products like cheese and sour cream. Those with gluten sensitivities should also be cautious of the tortillas, opting for gluten-free versions if necessary.

Summary

Bean burritos offer a balanced meal with a good mix of carbohydrates, proteins, and fats, along with essential vitamins and minerals. They can be easily adjusted to accommodate various dietary needs and preferences.

Summary

This bean burrito recipe offers a versatile and nutritious meal option that can be customized to suit any taste. With its rich history and simple preparation, it's a dish that celebrates the flavors and ingredients of traditional Mexican cuisine while being adaptable to modern dietary preferences. Whether you're cooking for one or feeding a crowd, bean burritos are sure to satisfy.

How did I get this recipe?

I distinctly remember the first time I saw this recipe for Bean Burritos. It was many years ago when I was just a young girl, visiting my Aunt Maria in Mexico. Aunt Maria was a wonderful cook and she would always let me help her in the kitchen. On this particular day, she was teaching me how to make one of her favorite dishes - Bean Burritos.

As we gathered the ingredients together, Aunt Maria explained to me that the key to a delicious Bean Burrito was in the seasoning of the beans. She showed me how to sauté onions and garlic in a bit of oil until they were fragrant and translucent. Then, she added in the beans along with a blend of spices - cumin, chili powder, and a touch of oregano. The aroma that filled the kitchen was absolutely heavenly.

While the beans simmered on the stove, Aunt Maria began to prepare the other components of the burritos. She grated a generous amount of cheese, chopped up some fresh tomatoes and lettuce, and whipped up a simple salsa using diced tomatoes, onions, cilantro, and a squeeze of lime juice. The colors and flavors of the ingredients were vibrant and enticing.

Once everything was ready, Aunt Maria demonstrated how to assemble the burritos. She took a warm flour tortilla and spooned a generous portion of the seasoned beans onto the center. Then, she sprinkled on some cheese, added a spoonful of salsa, and topped it all off with a handful of lettuce. She showed me how to fold the sides in and roll the burrito up tightly so that all the delicious fillings were contained inside.

As we sat down to enjoy our Bean Burritos, Aunt Maria shared with me the story of how she had learned to make this dish. She explained that the recipe had been passed down through generations in our family, originating from her own grandmother who had immigrated to Mexico from Spain. Aunt Maria had added her own twist to the recipe over the years, incorporating new ingredients and techniques that she had picked up from friends and neighbors.

I was captivated by the rich history and tradition behind this simple yet satisfying dish. From that day on, I knew that Bean Burritos would always hold a special place in my heart. I made sure to jot down Aunt Maria's recipe in my trusty notebook so that I could recreate it at home.

Over the years, I have continued to make Bean Burritos for my own family and friends, sharing with them the love and memories that are woven into each bite. I have tweaked the recipe here and there, adding in my own favorite ingredients and adjusting the seasoning to suit our tastes. But the essence of Aunt Maria's original recipe has always remained at its core.

As I stand in my own kitchen now, preparing a batch of Bean Burritos for dinner, I can't help but feel a sense of nostalgia and gratitude for the culinary heritage that has been passed down to me. The flavors and aromas that fill the air remind me of Aunt Maria and the time we spent together in her kitchen all those years ago.

As I take a bite of the warm, cheesy burrito, I am transported back to that moment in Mexico, surrounded by family and tradition. And I know that this recipe for Bean Burritos will continue to be a cherished part of my own culinary legacy for years to come.