Black Bean Burrito
A hearty and flavorful burrito packed with seasoned black beans, brown rice, and fresh pico de gallo, all wrapped in a whole wheat tortilla. This recipe is designed to be low in sodium without sacrificing taste, making it a perfect heart-healthy meal.
For 4 servings
5 steps. 60 minutes total.
- 1
Step 1
- a.Cook the black beans and rice
- b.Soak the dried black beans in water overnight or for at least 8 hours. Drain and rinse well.
- c.Place beans in a large pot, cover with fresh water by 2 inches. Bring to a boil, then reduce heat and simmer for 60-90 minutes, or until tender. Drain any excess water.
- d.While the beans cook, prepare the brown rice according to package directions, but omit any salt.
- e.Once cooked, set both the beans and rice aside.
- 2
Step 2
- a.Prepare the seasoned bean filling
- b.Heat olive oil in a large skillet over medium heat. Add half of the chopped red onion and cook until softened, about 3-4 minutes.
- c.Add the minced garlic and cook for another minute until fragrant.
- d.Stir in the chili powder, cumin, and smoked paprika. Cook for 30 seconds until the spices are aromatic.
- e.Add the cooked black beans, 1/4 cup of water, and the salt. Bring to a simmer.
- f.Cook for 5 minutes, gently mashing about a quarter of the beans with a fork to create a creamy texture. Remove from heat.
- 3
Step 3
- a.Make the fresh pico de gallo
- b.In a small bowl, combine the diced roma tomatoes, the remaining half of the chopped red onion, and the chopped cilantro.
- c.Squeeze the fresh lime juice over the mixture and stir to combine.
- d.Set aside for the flavors to meld while you assemble the burritos.
- 4
Step 4
- a.Assemble the burritos
- b.Warm the tortillas one at a time in a dry skillet or microwave for about 20-30 seconds until soft and pliable.
- c.Lay a warm tortilla flat. Spoon about 1/2 cup of the bean mixture and a generous 1/3 cup of cooked rice into the center.
- d.Top with 1 tablespoon of shredded cheese, a few slices of avocado, a spoonful of pico de gallo, and a tablespoon of Greek yogurt.
- e.To fold, bring the bottom edge up over the filling. Fold in the left and right sides tightly. Then, roll the burrito up towards the top to enclose the filling completely.
- 5
Step 5
- a.Toast and serve
- b.For a crispier exterior, place the rolled burrito seam-side down in a dry, hot skillet.
- c.Toast for 1-2 minutes per side until golden brown and sealed.
- d.Serve immediately while warm.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1For a creamier filling, use an immersion blender to briefly pulse the bean mixture a few times.
- 2To add spice without salt, include finely diced jalapeño in your pico de gallo.
- 3These burritos are great for meal prep. Prepare the components and store them separately in the fridge for up to 4 days.
- 4To freeze, wrap each assembled burrito tightly in foil and place in a freezer-safe bag. Reheat in the oven or microwave.
- 5If using canned beans, be sure to buy 'no salt added' and rinse them thoroughly to remove excess sodium.
- 6Don't overfill your burrito. It makes it difficult to roll and more likely to break.
Adapt it for your goals.
Vegan
Omit the cheese and Greek yogurt, or replace them with your favorite dairy-free alternatives.
gluten freeGluten free
Use certified gluten-free corn tortillas instead of whole wheat, or serve the filling as a burrito bowl over a bed of lettuce.
high proteinHigh protein
Add 1/2 cup of cooked quinoa to the filling along with the rice for a complete protein boost.
quickQuick
Use one 15-ounce can of 'no salt added' black beans (rinsed and drained) and quick-cook brown rice to save time.
Why this is on our healthy list.
High in Dietary Fiber
Black beans and brown rice are excellent sources of fiber, which aids digestion, promotes satiety, and helps regulate blood sugar levels.
Rich in Plant-Based Protein
This burrito provides a substantial amount of protein from beans and rice, making it a satisfying meal that supports muscle maintenance and repair.
Heart-Healthy
Being low in sodium and containing healthy fats from avocado and olive oil, this recipe supports cardiovascular health by helping to manage blood pressure.
Packed with Micronutrients
Ingredients like tomatoes, cilantro, and lime provide essential vitamins and antioxidants, such as Vitamin C and lycopene.
Frequently asked questions
Yes, this Black Bean Burrito is very healthy. It's packed with fiber from the beans and brown rice, provides plant-based protein, and is low in sodium and saturated fat. The fresh pico de gallo and avocado add healthy fats and vitamins.