📂 Light Dinners
#Vegan
#Fast Food
#High Fiber
#Tex-Mex
Whole Wheat Black Bean Burrito with Pico de Gallo
🌯 A quick Tex-Mex style dinner. Whole wheat burrito stuffed with fiber-rich black beans, creamy avocado, and refreshing homemade pico de gallo.
🛒 Ingredients
- 2 Large whole wheat tortillas
- 7 oz Cooked black beans
- 1 Avocado
- 2 Plum tomatoes
- 1/2 Red onion
- Juice of 1 lime
- Cilantro and cumin
🌯 Fit Burrito: The Healthiest Tex-Mex Party
Giving up the intense flavors of Mexican cuisine is not necessary if we know how to choose our ingredients well. This burrito replaces heavy fats and refined flours with a 100% whole wheat tortilla and a black bean filling. The avocado provides the necessary creaminess, while the "pico de gallo" (the classic Mexican salad) gives it an unparalleled touch of freshness and acidity.
🥑 Why it is exceptionally healthy
- Satiating Fiber: Black beans and the whole wheat tortilla form a fiber shield that slows digestion and prevents blood glucose spikes.
- Avocado Fats: Rich in oleic acid, avocado protects your heart and promotes the absorption of vitamins from the vegetables.
- Combined Protein: By combining grains (wheat) with legumes (beans), we get a high biological value plant protein, comparable to meat.
📝 Step-by-Step Preparation
- The Pico de Gallo (Freshness): Wash and finely dice 2 plum tomatoes (7 oz / 200g). Chop 1/2 red onion (1.8 oz / 50g) and a good handful of fresh cilantro. Mix everything in a bowl with the juice of 1 lime, a pinch of salt, and a touch of chopped jalapeño if you like it spicy. Let it marinate for 10 minutes.
- The Beans (The Protein): Drain and rinse very well 7 oz (200g) of cooked black beans. In a small skillet with a drop of EVOO, heat them slightly, sprinkling half a teaspoon of cumin powder and garlic powder. Mash a third of the beans with a fork to act as a binding paste.
- The Avocado (The Cream): Peel and cut 1 medium avocado (5.3 oz / 150g) into thin slices.
- Heating the Tortilla: Heat 2 large 100% whole wheat tortillas (about 1.6 oz / 45g each) in a dry skillet for 10 seconds per side. This will make them flexible and prevent them from breaking when rolling.
- The Assembly: Lay out the tortillas. In the center of each, place a bed of black beans, followed by the avocado slices and a couple of generous tablespoons of the drained pico de gallo (so the liquid doesn't break the tortilla).
- The Perfect Close: Fold the left and right sides toward the center first. Then, roll from the bottom up, squeezing the filling tightly. Pass the closed burritos through the hot skillet for a minute to seal and toast them slightly.
