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.

Yield: 10 servings
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 573
  • Calories from fat: 17%
  • Fat: 10.6g
  • Saturated fat: 2.5g
  • Monounsaturated fat: 4.5g
  • Polyunsaturated fat: 2.5g
  • Protein: 22.4g
  • Carbohydrate: 99.9g
  • Fiber: 12.6g
  • Cholesterol: 8mg
  • Iron: 7.7mg
  • Sodium: 835mg
  • Calcium: 229mg

Ingredients

  • 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

Preparation

  1. Sort and wash beans; place in a large Dutch oven. Cover with water to 2 inches above beans. Cover; let stand 8 hours. Drain.
  2. 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.
  3. 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.
  4. Note: You can substitute two (15-ounce) cans black beans, drained, for 1 cup dried beans and omit step 1, if desired.
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