Burritos with beans
Preparation time:
Recipe highlights Serves: 6
- Good source of calcium, fibre, folate, iron
- Suitable to freeze
- Store covered in fridge (under 5°C)
- Gluten free
- Egg free
- Nut free
- Vegetarian
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Ingredients
- 1 tablespoon olive oil
1 large oinion, diced
1 clove garlic, crushed
1 x 425g can chopped tomatoes, with onions and garlic
2 x 425g can red kidney beans, drained
1/2 packet burrito spice
1 packet burritos
1/2 cos lettuce, shredded
2 tomatoes, diced
1 large carrot, grated
1 zucchini, grated
4 spring onions, chopped
1 tablespoon parsley, chopped
1/2 cup low fat cheddar cheese, grated
1/2 cup salsa sauce
1/2 cup low fat yoghurt, or light sour cream (you can mix with 1 small clove of crushed garlic)
Cooking method
-
1. Heat oil in saucepan, add onion and garlic and cook for 2-3 minutes until onion is soft.
2. Add all other ingredients and bring to the boil, then reduce heat and simmer for 10-15 minutes until the liquid is evaporated.
3. Heat burrito or taco shells according to packet instructions.
4. Fill burritos or tacos with bean sauce, salad mix, grated cheese, salsa and yoghurt.
Notes: If you are preparing food for people on a gluten-free diet, always check the ingredients on all food labels, especially any prepared items like sauces.
Nutritional facts
 | Average quantity per Serving | Average quantity per 100g |
| Weight (g) | 386.46g | 100.00g |
| Energy (kJ) | 2437.39kJ | 630.70kJ |
| Protein (g) | 17.23g | 4.46g |
| Total fat (g) | 23.73g | 6.14g |
| - Saturated fat (g) | 4.04g | 1.05g |
| - Polyunsaturated fat (g) | 7.75g | 2.01g |
| - Monounsaturated fat (g) | 10.41g | 2.69g |
| Cholesterol (mg) | 5.44mg | 1.41mg |
| Carbohydrate-available (g) | 67.63g | 17.50g |
| CarbohydrateSE (g) | 67.63g | 17.50g |
| - Sugars (g) | 14.40g | 3.73g |
| Water (g) | 256.07g | 66.26g |
| Dietary fibre (g) | 14.54g | 3.76g |
| Thiamin (mg) | 0.38mg | 0.10mg |
| Riboflavin (mg) | 0.21mg | 0.05mg |
| Niacin (mg) | 3.19mg | 0.82mg |
| Niacin equivalents (mg) | 6.06mg | 1.57mg |
| Vitamin C (mg) | 27.46mg | 7.11mg |
| Total folate (ug) | 55.74ug | 14.42ug |
| Total vitamin A equivalents (ug) | 337.19ug | 87.25ug |
| Retinol (ug) | 11.40ug | 2.95ug |
| Beta carotene equivalents (ug) | 1958.28ug | 506.73ug |
| Sodium (mg) | 889.03mg | 230.05mg |
| Potassium (mg) | 831.28mg | 215.10mg |
| Magnesium (mg) | 138.47mg | 35.83mg |
| Calcium (mg) | 336.90mg | 87.18mg |
| Phosphorus (mg) | 422.60mg | 109.35mg |
| Iron (mg) | 4.45mg | 1.15mg |
| Zinc (mg) | 2.76mg | 0.71mg |
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Recipe publication date on: 03/23/2007
Last reviewed on: 02/10/2013
