Four Grain-and-Vegetable Burritos

Michael Foley suggests using a plastic bottle with a small tip opening to squirt the sour cream onto the plate. Steamed julienne-cut red bell peppers and mixed greens add color to the serving.


10 servings

Recipe from

Cooking Light

Nutritional Information

Calories 573
Caloriesfromfat 17 %
Fat 10.6 g
Satfat 2.5 g
Monofat 4.5 g
Polyfat 2.5 g
Protein 22.4 g
Carbohydrate 99.9 g
Fiber 12.6 g
Cholesterol 8 mg
Iron 7.7 mg
Sodium 835 mg
Calcium 229 mg


1 cup dried black beans
2 tablespoons olive oil
3 cups chopped carrot
1 1/2 cups chopped leek
1 1/2 cups chopped onion
1 cup chopped red bell pepper
1 cup finely chopped mushrooms
1 cup chopped celery
3 cups canned vegetable broth, divided
1 tablespoon hot chili powder
2 teaspoons ground cumin
1 teaspoon ground coriander
1 teaspoon ground cinnamon
4 garlic cloves, minced
1 cup uncooked medium-grain rice
1 cup uncooked lentils
1/2 cup uncooked pearl barley
1/2 cup raisins
1/4 teaspoon salt
1/4 teaspoon pepper
2 cups chopped tomato
10 (10-inch) flour tortillas
2/3 cup (about 2 1/2 ounces) shredded smoked Gouda
Shredded leaf lettuce
2/3 cup fat-free sour cream
1 1/4 cups commercial peach salsa


Sort and wash beans; place in a large Dutch oven. Cover with water to 2 inches above beans. Cover; let stand 8 hours. Drain.

Heat oil in Dutch oven over medium heat. Add carrot and next 5 ingredients (carrot through celery); sauté 5 minutes. Add beans, 1 1/2 cups broth, chili powder, and next 4 ingredients (chili powder through garlic). Cover; cook 5 minutes. Add remaining 1 1/2 cups broth, rice, lentils, barley, raisins, salt, and pepper; bring to a boil. Reduce heat; simmer 25 minutes. Stir in tomato; set aside.

Warm tortillas according to package directions. Spoon 1 cup bean mixture down the center of each tortilla. Top each with 1 tablespoon cheese and shredded lettuce; roll up. Cut each burrito in half diagonally; place 2 burrito halves on a plate; serve with 1 tablespoon sour cream and 2 tablespoons salsa.

Note: You can substitute two (15-ounce) cans black beans, drained, for 1 cup dried beans and omit step 1, if desired.


Chef Michael Foley,

Printer's Row, Chicago, IL,

March 1997
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