Bean Burritos
These bean burritos aren’t your basic takeout fare – they’re packed with fresh ingredients, bold spices, and three amazing homemade sauces that’ll make your taste buds dance.
The secret to these show-stopping burritos is the perfect balance of textures and flavors. From the crispy golden exterior to the creamy avocado dip, zesty tomato salsa, and that incredibly rich black bean filling – every bite delivers a perfect harmony of Mexican-inspired deliciousness.
Ingredients
BLACK BEAN FILLING
- 1 tbsp olive oil
- ½ red onion, finely diced
- 1 tsp freshly minced garlic
- 1 red capsicum (bell pepper), finely diced
- 800g (1 lb 12 oz) canned black beans, rinsed and drained
- 2 tsp sweet paprika
- 1 tsp each: ground cumin, dried oregano, garlic powder, onion powder, sea salt flakes
- ½ tsp cracked black pepper
- 2 tbsp tomato paste
- ¼ cup (60 ml) water
TOMATO SALSA
- 1 tomato, finely diced
- ¼ bunch coriander (cilantro), finely chopped
- ½ red onion, finely diced
- 1 tbsp lime juice
- ½ tsp sea salt flakes
AVOCADO DIP
- ⅓ cup (80g) plain Greek yoghurt
- 1 avocado
- ¼ bunch coriander (cilantro)
- 1 tbsp lime juice
- ½ tsp each: sea salt flakes, cracked black pepper
- 2-4 tbsp water, as needed
FOR ASSEMBLY
- 4 large flour tortillas
- 2 cups (370g) cooked rice
- 1 cup (100g) shredded melting cheese
- Lime wedges for serving
Steps
- Heat olive oil in large pan over medium-high. Sauté onion, garlic, and capsicum for 1-2 minutes until soft.
- Add black beans and all spices, cooking for 1 minute to bloom flavors.
- Stir in tomato paste and water. Simmer 4-6 minutes until thickened. Set aside.
- Mix all salsa ingredients in a bowl until well combined.
- Blend avocado dip ingredients (except water) until smooth. Add water gradually to reach desired consistency.
- Assemble burritos: Layer rice, cheese, bean mixture, and salsa on tortillas. Fold bottom up, sides in, then roll tightly.
- Pan-fry seam-side down first, 1-2 minutes per side until golden and crispy.
- Serve hot with avocado dip and lime wedges.
Smart Swaps
- Whole wheat tortillas for flour tortillas (reduces refined carbs)
- Cauliflower rice for white rice (cuts carbs by 75%)
- Plant-based cheese for dairy cheese (reduces saturated fat)
Make It Diabetes-Friendly
- Use low-carb tortillas (net carbs: 4g vs 24g regular)
- Replace rice with cauliflower rice (reduces carbs by 30g per serving)
- Add extra fiber with 1 cup shredded cabbage per burrito
- Serve with a side of non-starchy vegetables
- Total carb reduction: approximately 45g per serving
- Best eaten at lunch for optimal blood sugar management
Pro Tips
- Warm tortillas slightly before rolling to prevent cracking
- Don’t overfill – use about 1 cup filling per burrito
- Let bean mixture cool slightly before assembly to prevent soggy tortillas
