Protein-Packed Red Bean Burritos
I got back from Vienna last week.
On the flight home, I watched the movie I assume everyone is already talking about nonstop: The Game Changers.
The movie featured a pretty superficial experiment in which the participants ate red bean burritos.
Once we landed back in Israel, I headed straight for the kitchen. I couldn't stop thinking about those burritos everyone in the movie was happily devouring.
If you've been following me for a while, you probably know about my deep affection for red beans. I eat them regularly because they're rich in protein, important minerals, and fiber. Beyond the nutritional benefits that help support my demanding training routine, they're also incredibly versatile. You can turn them into all kinds of hearty, delicious meals.
If the prep work puts you off—all that soaking or sprouting—you can make life easier and buy canned red beans. You can also look for cooked frozen red beans in the supermarket's freezer section.
But cooking them yourself really doesn't have to be a project. Stick with me, and I'll walk you through these red bean burritos step by step. Are you in? What's holding you back?
Oh, the gas. Right. Prepare to raise the roof. Sorry, I don't have any magical good news on the beans-and-gas front.
Maybe it'll give you a little extra propulsion during your workout? Who knows….
A Little About These Bean Burritos
The filling is simple: red beans cooked until tender, lightly mashed with seasonings, and rolled into a whole wheat tortilla with brown rice I cooked ahead of time.
I keep this recipe light on calories, fat, and sugar, so it might feel a little "no-frills" to some of you. Feel free to dress it up with more vegetables or sauces made with avocado, tahini, or peanut butter, without loading up on added sugar.
I cooked the red beans in a cast-iron pot for about an hour, adding a little water whenever needed to keep the pot from scorching. That thing cost practically a month's salary. I'm not taking chances.
You can speed things up by adding a teaspoon of baking soda to the cooking water; the beans may soften in as little as 20 minutes. Baking soda is fine to use in cooking, but softness alone doesn't tell you whether dried red kidney beans are safely cooked. For those, drain the soaking water, add fresh water, and bring them to a full rolling boil for at least 30 minutes before continuing to cook until tender.
Give it a try. They turn out buttery-soft.
The bean mixture has a little chopped tomato, chili powder, cilantro, garlic, paprika, and lemon juice.
From there, make it your own. There's plenty of room to play.
Want to add corn and avocado? Go for it.
Vegan cheese and salsa? Excellent choices. They'll fit right in.
I like to load my burrito with brown rice for extra complex carbs and fiber.
(And, believe it or not, a decent little protein contribution, too.)
One burrito alongside a big vegetable salad makes a satisfying, flavorful meal.
Red Bean Burrito Nutrition
One red bean burrito with brown rice and a whole wheat tortilla, weighing 135 g (4.8 oz), contains:
- 400 calories
- 10 grams protein
- 63 g (2.2 oz) carbohydrates
- 11 grams fat
Have a bunch of red beans left over? Want to turn them into kebabs? Try this recipe.
Red Bean Burritos
Ingredients
- 1/2 cup dried red beans approximately 150 g (5.3 oz), or use 250 g (8.8 oz) cooked red beans
- 1/2 onion sliced
- 1 teaspoon baking soda
- 3 tablespoons olive oil
- 1 tablespoon paprika
- 1 teaspoon chili powder
- 2 garlic cloves, crushed
- 1 handful chopped cilantro
- 1/2 teaspoon salt
- 1 tomato, chopped
- juice of half a lemon
To Assemble Each Burrito
- 2 tablespoons cooked brown rice
- 1 whole wheat tortilla
Instructions
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The night before, soak the red beans in enough water to cover them.
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The next day, drain the beans and set them aside.
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Sauté the onion in the olive oil for 2–3 minutes, until translucent.
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Add the beans and enough fresh water to cover them.
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Add 1 teaspoon baking soda and cook until tender, about 30 minutes. If using dried red kidney beans, keep them at a full rolling boil for at least 30 minutes, then continue cooking as needed until completely tender.
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Check the water level occasionally and add more as needed so the pot doesn't cook dry.
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Drain any liquid remaining in the pot.
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Add the chopped tomato, salt, paprika, garlic, lemon juice, and cilantro. Mash lightly with a potato masher or fork, just enough to bring everything together while keeping some texture.
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Place 2 tablespoons of cooked brown rice and 2 tablespoons of the bean mixture in the center of a whole wheat tortilla.
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Fold the edge closest to you over the filling, tuck in the sides, and roll it up.
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Cut each burrito in half and dig in!
