A quick and easy riff on vegetarian black bean burritos – no rolling required!
Suddenly, somehow, we’re half way through the year. I’ve heard it said of life with small kids that the days are long but the years are short, and whooo yeah, they are. So here we are, half way around the sun, and I wanted to check in on my goals for 2017.
Goal #1 was to unplug more, and I guess I’m doing just okay at that. Most notably I deleted Facebook from my phone because I realized what a time sink it was. My alarm goes off at around 5:30 each morning and I help myself wake up by doing a quick scan of any emails that came in overnight, then a “quick” social media check. I realized that I was getting sucked into Facebook and I’d still be in bed 45 minutes later, which is a total waste of time. So now I only check the Book on my computer, and frankly spend a lot less time on it. If only I’d stop checking Instagram on my phone in the mornings I’d probably be up 15 minutes earlier, but what are you going to do.
I do try to put my phone away when I get home from work so I can focus on spending time with my boy, but I’m not always successful with that. And between my job, my business, and this blog, I’m on my computer all the time, so I definitely feel like there’s still room for improvement as far as unplugging goes.
Goal #2 was to rise up creatively, including creating some inexpensive downloadable meal plans for those who can’t afford my one-on-one nutrition services, and to write an e-cookbook about planning, prepping, and packing lunches. Sooooo, clearly that stuff hasn’t happened yet. But! I do have a surprise for you coming later this week which answers to one of these things. And I also plan to take my camera with me on our annual pilgrimage back to Canada for the summer so that I can try to get the other off the ground. Progress? Perhaps.
Goal #3 was to learn to run again. Hahahahahahaha. No. That hasn’t happened. I’ve had some really bad hip / leg pain due in part to pelvic instability and in part to the perfect storm of tight and weak muscles down one side. I’ve been working with a fantastic physiotherapist (if anyone is looking for a great physiotherapist in Stockholm, Anna is your girl) and have more or less addressed the pelvic instability and am now focusing more strictly on the leg. It’s on my summer bucket list to really double down on the exercises and get this thing resolved once and for all. I have been getting a satisfactory amount of exercise in between swimming, walking, and bike commuting, but no running for me. Boo.
Speaking of goals, I’ve had this Black Bean Burrito Stack on my to-make list for eons, so I’m immensely pleased to finally be sharing it with you. It’s super simple to make; a veggie-loaded burrito filling with zucchini, red peppers, tomato, onion, corn, and black beans, sautéed with some jalapeño peppers and spices. But then instead of fiddling around with burrito rolling you simply spread the filling onto a wholegrain tortilla, sprinkle with cheese if that’s how you roll (it’s definitely how I roll), top with another tortilla, and repeat until you run out of filling. It all gets baked up, and once you’ve got a cheesy golden lid on top you’re ready to go. Just slice, top with a drizzle of yoghurt, a sprinkle of cilantro, or some pickled jalapeños (or heck, all three), and you’ve got yourself one delicious meal.
The great news is that just like a regular burrito, this burrito stack is freezer friendly and makes for great packed lunches. Just wrap the wedges in foil, scribble down the date, and toss into the freezer. It’ll also last for several days in the fridge if you’re aiming for packed lunches right off the bat, portioned into transport-friendly containers.
Black beans are a good source of folate, dietary fiber, protein, phosphorus, iron, copper, magnesium, manganese, potassium and vitamin K. The protein-plus-fiber combination in black beans is one of the things that makes them special. A one cup serving contains 15g of fiber (over half of the daily recommended intake), and 15g of protein. Much of the fiber is indigestible, which supports digestive health, particularly in the lower part of our digestive tract. The protein-fiber combination is also key in stabilizing blood sugar levels, as both protein and fiber move through our digestive systems at a moderate pace. Black beans are also rich in soluble fiber, which is helpful for lowering blood cholesterol levels and supporting cardiovascular health.
Three years ago: Black Bean and Quinoa Freezer Burritos
Four years ago: Okonomiyaki (Japanese cabbage pancakes)
Five years ago: Goat Cheese, Arugula, and Honey Baguette
Six years ago: Spicy Cauliflower Steak
- 2 Tbsp canola or olive oil
- 1 large yellow onion, diced
- 4 cloves garlic, crushed
- ½ - 1 jalapeño, seeded and finely minced
- 1 large red bell pepper, diced
- 1-2 medium zucchini, diced
- 1 cup corn kernels (fresh, frozen, or canned are all fine)
- 1 large tomato, diced
- 3 cups cooked black beans (2 cans)
- 1 Tbsp ground cumin
- 1 tsp hot smoked paprika
- 1 tsp chilli powder
- 1 tsp salt
- ½ a bunch of cilantro, chopped
- 1 cup shredded cheddar cheese (optional)
- 6 large whole wheat tortillas
- Turn your oven on to 200°C / 400° F to preheat while you get the chopping done.
- Chop the onion, crush the garlic, mince the jalapeño, dice the zucchini and red pepper, and set everything into little bowls or on plates. Now you're ready to go!
- Heat the oil in a large skillet over medium-high heat.
- Add the onions and sauté for about 6-8 minutes, stirring frequently, until the onions are soft and beginning to take on a bit of colour.
- Add the garlic and jalapeños and sauté for about 2 minutes more.
- Now add the zucchini and red pepper and sauté for 8-10 minutes. The vegetables should be softened but not mushy, and just starting to brown.
- At this point add the corn, and tomato and sauté for 2-3 minutes, until the mixture is well heated. Add the black beans, cumin, smoked paprika, chilli, and salt. Stir to combine well.
- Taste, and adjust seasonings if necessary. Stir in the cilantro, and remove from the heat.
- Line a baking sheet with parchment paper or tinfoil. Place one tortilla on the baking sheet, and spoon about ¼ - ⅕ of the filling onto it, spreading it right to the edges. Sprinkle with cheese if using, top with another tortilla. Press down in the center of the next tortilla a bit to prevent a dome shape from forming, and then spoon some more filling on.
- Repeat layers of filling, cheese, and tortilla until you've run out of filling.
- Finish with a tortilla on top, and sprinkle it with cheese and a bit of green onion if desired.
- Place into the oven and bake for about 30 minutes, until the cheese on top is brown and bubbly.
- Remove from the oven and let stand for about 10 minutes before slicing into wedges to serve.