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Bean Burritos
Bean burritos are always fun to construct, and they make a satisfying lunch or dinner. Burritos are quick and easy to prepare, and kids enjoy them enormously.
Yield:: 2 to 4 servings (1 or 2 burritos per person)
  • 4 whole wheat flour tortillas (lard-free)
  • 1½ cups cooked or canned pinto beans, rinsed well and drained
  • ½ cup tomato sauce, or 2 Tablespoons tomato paste mixed with 6 Tablespoons water
  • 2 Tablespoons canned chopped green chilies, or 2 Tablespoons finely chopped red or green bell pepper
  • 1 teaspoon chili powder
  • 2 to 3 teaspoons Red Star Vegetarian Support Formula nutritional yeast flakes
  • ¼ teaspoon garlic granules
  • ¼ teaspoon ground cumin
  • ¼ teaspoon dried oregano leaves several drops Tabasco sauce, to taste
  • TOPPING OPTIONS (select one or more):
  • ½ to 1 cup shredded lettuce
  • 1 ripe, medium tomato, chopped
  • ½ of a small avocado, cut into chunks
  • ¼ cup shredded carrots
  • ¼ cup chopped, fresh cilantro leaves
  • ¼ cup sliced black olives 1 to 2 scallions, sliced
  • 2 to 3 Tablespoons Tofu Sour Cream
  • 2 Tablespoons chopped onions
  1. To make the filling, place all the filling ingredients in a 2-quart saucepan . Bring the mixture to a boil. Reduce the heat to medium, and simmer the mixture uncovered for 5 minutes, stirring occasionally. Remove the saucepan from the heat. Mash the beans slightly with the back of a wooden spoon, a fork, or a potato masher.

  2. Warm the tortillas by placing them one at a time in a dry 9-inch or 10-inch skillet. Place the skillet over medium heat for about I minute , or just until the tortilla is heated. Immediately remove the tortilla from the skillet, and lay it on a flat surface. Cover the tortilla with a clean tea towel to keep it warm. Warm the remaining tortillas in the same fashion.

  3. Spoon ¼ of the bean mixture onto each of the tortillas, placing it in a strip along one side, slightly off center. Add your favorite toppings, and additional yeast flakes, if desired, and roll the tortillas around the filling.

  4. To eat, carefully pick up the burritos with your hands, or use a knife and fork.
Nutrition Information
Calories: 246 Fat: 2 gm Carbohydrates: 45 gm Protein: 10 gm


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