I’ve been making different variations of these burritos for so many years. Burritos are a family favorite and are one of the few dinners that don’t elicit any complaints from the under-14-years-old faction in my family. And that is a huge win in my book. Similar to veggie burgers, you can stuff a lot of nutrition into one burrito, all while everyone is smiling at the dinner table (wait, that doesn’t happen at your house ;)??). Burritos are also a great option for those families with different dietary needs, and Make-Your-Own-Burrito night can really save you time in the kitchen while still appeasing everyone.
Below I’ve provided a souped up version of my veggie burrito as well as a simplified recipe. Let’s face it – we don’t always have time to make complicated food with multiple dimensions and bold flavors. Sometimes the simplest foods can also be the most satisfying. Regardless, simpler food definitely saves you time!
As the weather gets colder, the more I turn towards sweet potatoes in my cooking (and eating). They have a grounding quality, while at the same time, satisfies my cravings for something sweet. While sweet in flavor, they actually help stabilize blood sugar levels and improve insulin production efficiency. Yet another misnomer in the food world, sweet potatoes are actually not related to potatoes! There are over 300 varieties, but I tend to like the orange and purple flesh types. As indicated by their color, they are super high in antioxidants, specifically carotenoids, and considered one of the most nutrient dense vegetables. Of note, sweet potatoes are particularly high in Vitamins A and C.
Like other legumes, black beans contain all three macronutrients – carbs, protein, and fat – all in one little package! Beans contain complex carbohydrates that your body digests slowly, and therefore, results in high quality and sustained energy. In contrast, simple carbohydrates have a significant impact on blood sugar levels leading to sharp swings in energy. Beans are particularly high in plant-based protein, and combined with brown rice in this burrito, is considered a complete protein, containing all the essential amino acids. Beans are loaded with fiber, which not only helps you feel full, but promotes gut health and aids in detoxification. This high fiber content is behind the reputation of beans causing socially unacceptable gas and bloating. If you fall victim to this, you can cook your own beans to avoid any mishaps. Add kombu and a bay leaf and this should alleviate any embarrassing consequences. Then you can eat this burrito with confidence!
Sweet Potato Black Bean Burritos
Veggie burritos are a family favorite, but I don't always have time to make all these components! See a more simplified version below.
Ingredients
rice:
- 1 Tbsp avocado oil
- ½ onion diced
- 2 cloves garlic crushed
- ½ tsp sea salt
- ½ tsp cumin
- ¼ tsp chili powder
- ½ - 1 jalapeno pepper seeded and diced
- ½ red bell pepper diced
- 1 cup brown rice
- 1 ¾ cups water
- 1 ½ Tbsp tomato paste
sweet potato mash:
- 2 sweet potatoes
- ½ Tbsp avocado oil
- Sea salt & pepper to taste
beans:
- ½ Tbsp avocado oil
- ½ onion diced
- 1 clove garlic crushed
- 3 cups of cooked black beans or 1 29-oz can
- Sea salt to taste
- handful of chopped cilantro
other:
- 4 large tortillas
- salad greens
- your favorite salsa
- 1 avocado sliced
- shredded cheddar optional
Instructions
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Preheat oven to 400 degrees F.
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In a medium pot, heat avocado oil over medium heat. Add onion and sauté until translucent, approximately 5 minutes. Add remaining rice ingredients. Bring to a boil. Reduce heat to low and simmer covered for 40 minutes, or until the water is absorbed.
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Wash and scrub sweet potatoes well. Cut sweet potatoes in a half long-wise. Drizzle avocado oil on top. Season with salt and pepper, to taste. Bake in oven for 40 minutes. Scoop out flesh and mash with a fork.
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If using canned beans, drain and rinse beans well. In a small pot, heat avocado oil over medium heat. Add onions and sauté until translucent, approximately 5 minutes. Add garlic, beans and sea salt. Cook until heated through, about 5 minutes. Remove from heat and stir in cilantro.
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To assemble burritos, put a tortilla on a plate. Spread sweet potato mash on top of tortilla. Add rice, beans, avocado, salad greens, your favorite salsa and cheese (if using). Fold tortilla sides in, then roll into a burrito.
Sweet Potato Black Bean Burritos (simplified)
Many evenings, I'm in a rush to get dinner on the table. Here is a simplified version of my burrito that is quick, easy and also delicious. It's one of my Go-To dinners when I'm pressed for time! The leftover sweet potato mash and black beans are also great salad toppers for lunch the next day.
Ingredients
- 2 sweet potatoes
- 1/2 Tbsp avocado oil
- sea salt & pepper to taste
- 1 cup brown rice
- 1 1/2 cups water
- 1 29-oz can black beans
- handful cilantro chopped
- 4 large tortillas
- salad greens
- 1 avocado sliced
- your favorite salsa
- shredded cheddar optional
Instructions
-
Preheat oven to 400 degrees F.
-
Wash and scrub sweet potatoes well. Cut sweet potatoes in half long-wise. Drizzle avocado oil on top. Season with salt and pepper, to taste. Bake in oven for 40 minutes. Scoop out flesh and mash with a fork. This a great do ahead step!
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Rinse rice in a fine mesh sieve. In a small pot, put brown rice and water. Bring to a boil. Reduce heat to low and simmer covered for 30 minutes. Turn off heat and allow rice to sit covered and undisturbed for another 10 minutes.
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Rinse and drain black beans well. In a small pot, put beans and season with salt. Heat over medium heat. Remove from heat and add cilantro.
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To assemble burritos, put a tortilla on a plate. Spread sweet potato mash on top of tortilla. Add rice, beans, avocado, salad greens, your favorite salsa and cheese (if using). Fold tortilla sides in, then roll into a burrito.