Zesty and Gluten Free Vegetable & Bean Burritos with Ripe Avocado
Cumin in zesty gluten-free Mexican classic helps prevent stomach ulcers.
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Preparation Time: 15 minutes
Cooking Time: 8 minutes
Calories: 385 per serving
Percent from Fat: 33%
Cusine: Mexican, Vegetarian, Gluten Free
Course: Lunch, Dinner
Diet: Vegetarian, Gluten Free
Food as MedicineSM Ingredient: Cumin
Food as MedicineSM TipCumin is a powerful spice shown to be effective in killing ulcer-causing bacteria H. Pylori.
Culinary Taste TipA little cumin goes far, both in health benefits and in taste. While you can add more if you want, the single teaspoon of cumin will flavor all four burritos.
Culinary Technique TipYou can certainly slice and dice your own vegetables, but to make this recipe even more convenient, just stop by your grocer's salad bar.
Ingredients4 cups (12 ounces) chopped assorted vegetables (red bell pepper, julienned carrots, shredded red or green cabbage and small broccoli florets) from the produce salad bar*
1/2 cup guajillo or jalapeno salsa, such as Frontera brand
1 cup vegetarian refried beans
1 teaspoon ground cumin
4 (9-inch) gluten free wraps, such as La Tortilla Factory
1 ripe avocado, peeled, seeded, diced
1/2 cup crumbled queso fresco cheese
4 whole pickled jalapeno chili peppers (optional)
PreparationCoat a large nonstick skillet with cooking spray. Stir-fry vegetables in skillet over medium-high heat 3 minutes. Reduce heat to medium low; add salsa. Cover and simmer 5 minutes or until vegetables are crisp-tender.
Meanwhile, combine refried beans and cumin in a microwave-safe bowl. Cook uncovered in microwave oven 1 to 2 minutes or until hot. Stack wraps on a large sheet of waxed paper or a clean towel sprinkled with water. Fold the paper or towel around wraps and heat at high power in microwave oven 1 minute. Or, heat each wrap one at a time in a hot skillet turning occasionally. Spread bean mixture over wraps; top with the vegetable mixture, avocado and cheese. Fold edges of wraps over filling; roll up burrito fashion. Serve with jalapeno peppers.
SubstitutionsIf salad bar vegetables are not available, substitute 1 cup each of the four vegetables listed.
Nutritional AnalysisTotal fat (g): 14; Fat calories (kc): 127; Cholesterol (mg): 10; Trans fatty acids (g): 0; Saturated fat (g): 2.8; Polyunsaturated fat (g): 0.2; Monounsaturated fat (g): 0.8; Fiber (g): 10.1; Carbohydrates (g): 54; Sugar (g): 5.7; Protein (g): 11.5; Sodium (mg): 773; Calcium (mg): 221.
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