Black beans and rice in my opinion is the perfect meal because it is kid friendly, inexpensive, easy, and super healthy. What more could a busy parent ask for? The only thing that would make black beans and rice even better is to stuff it in a burrito which as you can see below I did. I have said before my kids will eat just about anything that is wrapped, stuffed, shaped like a cake, or has frosting on it. Just another trick I use to win the dinner time war in my house.
Black Beans and Rice Burrito
Servings: This recipe will make about 5 burritos
Serving size: 1 burrito stuffed with 1 cup black bean mixture, 1/2 cup brown cooked rice, and 1/4 cup taco cheese
Approximate nutritional information:
Calories: 548 * Carbs: 95 * Fat: 14 * Protein: 26 * Fiber: 20
Ingredients:
1 medium onion, chopped
2 cloves garlic, chopped
1 tablespoon olive oil
1 teaspoon ground cumin
1/4 teaspoon cayenne pepper
2 15.5 ounce can black beans, drained
1 14.5 ounce can diced chili-style tomatoes, slightly drained
1 cup chicken stock
2 1/2 cups cooked brown rice
1 1/4 cup shredded taco cheese
5 100 calorie tortillas ( I use the brand La Tortilla Factory)
Directions:
Step 1: Saute in large pan onion in the olive oil for about 3 minutes or until it starts to get soft then add garlic and saute for another 2-3 minutes. Then stir in cumin and cayenne pepper and saute for 1 more minute.
Ste 2: Add black beans, tomatoes, and chicken stock. Bring to a boil then reduce to a simmer for 15 – 20 minutes.
Step 3: Warm burrito according to package directions then lay out on plate. Add 1/2 cup cooked brown rice and 1 cup of black bean mixture. Carefully mix together, add 1/4 cup cheese, then fold up.
Freezer instructions:
Once the black bean mixture has cooled place into a freezer bag or container and put into the freezer. Rice should be place in a separate freezer bag or container but labeled and put near the black bean mixture in the freezer so you know the items go together. Burritos can also be frozen separately.
Reheating instructions:
Take out and defrost in the refrigerator 24 hours prior to making. Black bean mixture can be warmed up on the stove or in the microwave. Rice should be warmed up in microwave. Use microwave safe bowls.
Special note:
The cheese adds about 100 calories per burrito so if you would like to lesson the calories please reduce or eliminate the cheese. Also, this recipe taste great without the burrito and is still very filling. By not using the burrito you could save another 100 calories.
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theMRS. says
June 2, 2011 at 5:39 pmSo Excited I saw your thread on Sits. I am have been getting a LOT better at menu planning and shopping. HOWEVER, it seems everything that is fast/easy is so bad for you. Excited to look around some more!
♥ theMRS.
Settle a debate we are having at work- DO YOU think it’s ok for your husband/boyfriend to go out with other women who are “just friends”? Give your two cents {HERE}
JD says
June 3, 2011 at 12:36 amYum. This is my kind of meal. I think hubs would eat it, though he’d ask where the meat was. 2.5yo – maybe. 5yo picky pants – prob not. But 3/4 ain’t bad!
Tammy says
June 3, 2011 at 12:39 amYou can surely throw some chicken or lean ground turkey/beef to make hubs happy 🙂 that would be yummy.
Carol says
February 9, 2012 at 7:38 pmM 18 year old daughter loves these but says they would be even better with chicken in them!
Tammy says
February 9, 2012 at 7:49 pmShe is right! They are awesome with chicken. I have added my shredded chicken a couple times. Thanks for popping over.
Carolyn Leslie says
June 3, 2011 at 6:13 amYUM! Sounds dee-lish…
Laura Jane @ Recovering Chocoholic says
June 3, 2011 at 12:07 pmLooks good. Great for the freezer.
blueviolet says
June 3, 2011 at 12:37 pmThat’s practically custom made for me!
Tammy says
June 4, 2011 at 2:47 amThey were so delish!
Sharon M says
June 3, 2011 at 8:26 pmI’m so glad I found your site. I’m trying to lose baby fat and you’ve inspired me to get back into counting my calories, and with easy simple meals that are practical for a busy family.Thank You Thank You.
One thing I wanted to pass on to others is this glass water bottle I bought at mighty nest: http://mightynest.com/shop/travel-beverage-bottles/water-bottles/glass-water-bottles-22oz It shows the measurements on the side so you know if you’re getting in your 8 cups of water a day. I’ve already seen a difference in my appetite when I drink more water.
Tammy says
June 4, 2011 at 2:40 amYou can do it mama! Remember slow and steady wins the race. Thanks for sharing about the water bottle that looks great. I will check it out. Stay in touch!
Tabby says
June 7, 2011 at 5:26 pmThese look GREAT! I just saved them to my “must make” list!
Courtney says
June 10, 2011 at 12:24 amI made these today. I had a hard time finding a low cal wrap or burritos shell. I found one at wegmans with 90 calories per wrap. I was very excited. I made them without the cheese. They are still great but next time I will try a low calorie sour cream ( if there is such a thing). Thanks again…also I’m a beginner cook so I’m adding to my spice rack too :o)
Tammy says
June 10, 2011 at 11:09 amI agree I also had a really hard time finding a healthy low cal burrito. I actually searched online for a brand and found the La Tortilla Factory brand and the only store that had it was Tops Supermarket in my area. I am still searching though so maybe I will find more. I think the 90 calorie one is good too I will have to check that out.
Mary says
June 18, 2011 at 8:34 pmTry Tam-x-ico’s brand tortillas – they have a low carb wheat (made with whole wheat flour) tortilla that I always use. They’re 90 calories, 4.5g fat, 4g fiber, 9g total carbs. These are always at Tops in the dairy section, I can never seem to find them at Wegmans on a regular basis. They’re not the larger size though but they work for me! 🙂
Tammy says
June 18, 2011 at 10:08 pmThanks Mary! I will surely look for these.
Jessie says
June 30, 2011 at 9:45 pmSounds good!
Heather says
August 26, 2011 at 1:50 pmI am enjoying reading all of your recipes. They are so practical in taste, ease, and nutrition. As I am trying to learn how to count calories, it is so helpful to have you lay that out for me and give me an idea of where to start.
I was wondering about this recipe. It seems like it would be easier to assemble the burritos and then pull them out for a packed work lunch. Is there a reason you separate the ingredients instead of freezing them assembled?
Tammy says
August 27, 2011 at 1:17 pmI think at first I was a little afraid of the mixture making the burrito soggy. However I will try to freeze it assembled and update this post if it works. Thanks Heather!
Kyle says
September 8, 2011 at 3:18 amPlease let me know how these turn out if frozen as a full burrito (even if you have to drain most of the moisture from the black bean mix before applying. I’ve been trying to decide on a few good meals that I could make once per week and freeze, then reheat each day along with some fresh diced fruit/veggies from the fridge.
I’m thinking your (frozen) breakfast sandwich with some melon, (frozen) bean & rice burrito (with a bit of stewed chicken and diced peppers) for lunch, and then making a nice salad for dinner with either flank steak or grilled chicken. Throw in some almonds and a post workout shake consisting of milk/oats/protein and I think I’ve got a good basic outline.
Alana says
September 22, 2011 at 8:16 pmI have made chicken burritos with salsa and cheese in them and frozen them and they turned out great when reheated. I also made some with scrambled eggs for breakfast and they were good as well although I used them all within a week.
Christine says
October 20, 2011 at 11:13 pmHi, I made these burritos last weekend, they are sooo yummy! I assembled, and wrapped them individually and tossed them all in a ziploc. Tonight they came to the rescue after a very hectic day. I set my oven to 400, popped them in for about 10 minutes (flipped them towards the end) and they came out perfect. The wraps became a little crunchy but I personally liked it better that way, not soggy at all.
Tammy says
October 21, 2011 at 3:42 pmThanks for the tips! Glad you like them. They are for sure a fav in our house too.
Sarah @ Feed My Family says
August 28, 2012 at 9:41 pmWe had these for dinner tonight and though my husband was skeptical of the no meat he deemed them to be delicious. I mixed the rice and black bean mixture in the pan and then filled the burritos and it seemed to work fine.
Christine Smith says
February 13, 2014 at 5:33 pmI like this mixture of black beans and rice….served in a bowl, no tortilla wrap..no cheese, add a dollop of sour cream! yum!!!