*Recette en Francais inclus*
I’m not done with Marilou’s book yet. She’s great at this recipe thing. I am of course referring to Marilou Bourdon and her cookbook, Trois Fois Par Jour. Her recipes are easy, no fuss and contain ingredients that do the body good. These burritos are undeniably delicious and addictive. The main ingredients are black beans, pepper, onion, egg and cheese so therefore, they also happen to be high in fibre, folate and protein, vegetarian-friendly and potentially gluten-free (gluten-free tortillas required)
I won’t give up meat or gluten unless forced but i believe we should have a vegetarian and/or gluten free meal now and again. We should also incorporate more of those cleansing, free-radical-fighting legumes, greens and brightly coloured fruits and veggies into our diets with much less processed and pre-packaged foods. Here’s a little known factoid about me – I love Mc D’s as much as much as a fast food junkie does and will never give it up. “NEVER!”, I cry. Its my comfort, my recompense, my “happy place”. I just limit myself to having it only about once every 3 to max. 4 weeks… That is the rule, although sometimes broken for a good McMuffin. (that almost sounds poetic)
These breakfast burritos are meant to be made ahead, (so great) wrapped individually and frozen. Then, on any given morning, you can microwave it and go! I enjoy them so much that I have to control myself!…The soft warm tortilla, the gooey melted cheese and..I could go on… I could eat one every morning but we really shouldn’t have eggs every day. So while I’m having cereal…*sigh*… I’m fantasizing about burritos.
Make-ahead Breakfast Burritos with Black Bean, Egg n’ Cheese
Makes 10 Burritos
Salt and pepper, to taste
Olive oil for cooking
1/2 a medium yellow onion
1/2 a fresh jalapeño pepper (seeded and minced)
1 green or red pepper, diced into small cubes
1 540ml can of black beans, rinsed, drained and lightly squashed with a fork
1/4 cup of water
1 tsp of honey
1/4 tsp of smoked paprika
1 tbsp of fresh oregano – minced or 1 tsp of dry oregano
1+1/2 cups of Monterey Jack or cheddar, shredded
10 medium tortillas (Regular or Gluten-free.) I like PC Original Tortillas
In a medium bowl, beat eggs with a hand-held whisk and season.
In a large non-stick pan, heat olive oil and pour in eggs. Stir eggs with a whisk or fold with a rubber spatula until clumps form and eggs are cooked through. Set aside
In a large pan heat olive oil and sauté onion and the two peppers for about 5 minutes. Add crushed beans, water honey, smoked paprika and the oregano. Continue to cook for another 5 minutes.
Add about 1/2 cup of the shredded cheese to the mixture and fold it in. Set aside
Lay out the tortillas onto your work surface and spoon on an even amount of egg, bean mixture and shredded cheese on each one – in a sort of line across the tortilla but don’t go right to the edge. You must leave a 2″ gap from filling to edge – see photo below.
First, fold in the sides as shown above, enveloping the ends of your filling. Then, still holding those sides down, roll the end closest to you over your filling, with thumb and forefinger, and roll tightly like a cigar to the other end. Keep them seam-side down on your work surface. Its much harder to describe than to do.
Wrap each burrito tightly in plastic wrap, then place them in a large ziplock and freeze!
To heat them, remove plastic wrap and microwave for 30 seconds then flip and heat for another 30 seconds. Depending on your microwave, it may take one more shot of 15 to 30 seconds. If you’ve got the time, why not give it a quick go on the panini press to toast the exterior 🙂
Health Benefits: Black beans are high in fibre, folate and are excellent for promoting healthy bacteria in the gut! Everyone thinks of yogurt to promote gut health but black beans (over other varieties) are great for that too. Beans may set off alarm bells for you in terms of “gastric distress” however they are worth eating because they keep your colon healthy. Although for the record, I can guarantee you that this recipe does not cause any discomfort (unless you have like… 3 burritos, then I can’t help you) I’m guessing the reasona are that A) they are canned and then crushed, thus pre-cooked and partially broken down and B) they are cooked once again the pan.
Photo de la recette originale en Francais 🙂