Compared to most of our recipes, this dish takes a little more time to prepare with all the cleaning and chopping of veggies, but it’s well worth the wait and effort. Its filling, flavorful and you can also feel good about what’s in it. If you look over the ingredient list you will see a whole grain, tons of different colorful veggies, beans, and spices. It’s the epitome of a “well-rounded meal”.
If you’re like us and get jazzed about the nutritional benefits of whole food, plant-based recipes then this info is for you!
- The bell peppers in this recipe have youth-preserving benefits that are oh-so-good for your heart and skin. I often go for the red peppers because, to me, they taste the sweetest. As an added bonus to their great taste, the red peppers have lycopene in them (an antioxidant) which is actually what gives them their red color. They also have twice the Vitamin C compared to green bell peppers.
- I have no professional cooking experience, but in my mind a savory dish is incomplete without some garlic. I have no reason to stray from this logic because garlic is amazingly good for your health and (bonus!) tasty. How Not To Die by Dr. Greger discusses how effective garlic is against multiple types of cancer cells. If you research the health benefits of garlic in academic research articles you will find info for days. Lowers cholesterol, lowers blood pressure, combats sickness, improves bone health, aids in digestion, tastes great… eat garlic, end of story.
- Onions are in the same family as garlic, so it’s correct to assume that they are, too, a health-promoting powerhouse. Onions have anti-inflammatory properties and healing properties. Both of those equate to feeling better, looking better, and living longer. If you’re not an onion fan then ease into them by dicing them up super small and roasting/sauteing them- this will dull the intense flavor a bit.
- If you’re a mushroom-hater then this recipe is for you. Yes, I am aware that it has 4 cups of mushrooms in it. But, you won’t notice they’re there and they are so good for you! Mushrooms have immune-boosting and modulating properties. What I mean by modulating is mushrooms have been shown to reduce sensitivities and intolerances that normally result in inflammation. This normally equates to less skin problems, less bloating, and less stress on your cardiovascular system.
These burritos are the perfect dinner if you’re strapped for time. You just prepare them like usual up until the baking step, but instead of baking them, cover them tightly in foil and put them in the freezer for a quick and easy freezer meal. They can stay in the freezer for up to 2 weeks. When you’re ready to bake them, remove the foil, place in the oven, but add 10 or 15 minutes to the bake time.
White Bean Burritos
- 3/4 cup brown rice
- 1 cup vegetable broth low sodium
- 1/4 cup vegetable broth low sodium
- 3 cloves garlic minced
- 1 medium red onion
- 1/2 tsp cumin
- 4 cups mushrooms, chopped
- 2 peppers, chopped any colors
- 1 Tbsp red pepper flakes
- 1 Tbsp cilantro flakes, dried
- 1 15oz can great northern beans rinsed
- 1/4 cup tomato sauce
- 1/8 cup nutritional yeast
- 3/4 cup corn
- 1 avocado diced
- 6 large tortilla wraps
- Preheat oven to 350F. Coat casserole dish with oil to prevent burritos from sticking. (I don't recommend using parchment paper as they will stick to it)
- Place the brown rice and 1 cup of veggie broth in a small sauce pan. Place on stovetop and bring to a boil. Reduce, cover with a lid and let simmer for a half hour or until rice is soft, adding water as needed to prevent rice from drying out.
- Place 1/4 cup veggie broth, garlic, onions and cumin in a large pot over medium-high heat for 2 minutes.
- Add the mushrooms and pepper to the pot and saute for 6 minutes, or until veggies are lightly cooked. Add additional veggie broth as needed.
- Add 1 tablespoon of cilantro and great northern beans. Saute for about 2 minutes.
- Add 1/4 cup tomato sauce and nutritional yeast to pot and stir. Remove pot from heat.
- OPTIONAL: Remove about one third of contents from the pot and puree with a blender or hand-held immersion blender. Add pureed contents back to the pot.
- Add corn to the pot and stir.
- Combine 1 1/2 cup tomato sauce, garlic powder, cumin and cilantro together and mix well.
- Place 1 tortilla in the microwave for 10 to 15 seconds. Next, lay the tortilla on a plate and place ~1/2 cup burrito filling, ~1/4 cup rice, and ~1/8 cup diced avocados in the center of the tortilla.
- Roll the tortilla into a burrito tightly and place in the oiled casserole dish, seam down. Do the same with the next 5 burritos.
- Cover the 6 burritos with the tomato sauce and bake for 25 minutes.