Veggie Burrito and Guacamole

Play Video

These burritos are full of colorful vegetables and a complete protein.

Ingredients

For the brown rice:

2 cups water

1 cup long grain brown rice

sea salt to taste

1 tsp olive oil


For the tortillas:

Wrap in foil and warm in a 200 degree oven:

6-8 whole wheat or multi-grain tortillas


For the beans:

1 15 oz. can black beans, washed and drained

1/4 cup water

1 clove garlic, pressed

1 T Mexican spice blend*


For the veggies:

1-2 tsp safflower oil or 1-2 T of water

1 cup red onion, sliced

1 clove garlic, pressed

2 T Mexican spice blend*

1 small zucchini, sliced

1 small yellow squash, sliced

1 cup mushrooms, sliced

1 red bell pepper, sliced

1/4 cup water

1-2 T soy sauce or tamari

optional: 1 small bunch of cilantro, washed


For the Guacamole:

2 ripe avocados, pitted

1-2 tsp fresh lime juice

1 clove garlic, pressed

1/3 cup pre-made salsa

Hot sauce (optional)

Salt or tamari to taste

Preparation

For the rice:

Put water, rice, salt and oil into a sauce pan with a tight fitting lid. Bring to boil, lower temperature and simmer for 45 minutes.

For the beans:

Drain and wash the black beans, place in sauce pan with 1 tablespoon of the spice mix, 1/4 cup water and garlic. Simmer stirring occasionally.

For the veggies:
Heat the oil or water in wok or frying pan. Sauté the onion until it is soft. Add the zucchini, squash and red pepper and cook for 1-2 minutes. Add the mushrooms, garlic and sauté for 1-2 minutes. Mix in the spices and the water. Cover and steam until the mushrooms are soft.

For the guacamole:

Cut open the avocados, remove the pits, and place the flesh in a bowl. Add the garlic, salsa, lime juice, hot sauce and salt or tamari to taste. Using a fork, mash everything together until well mixed.

To assemble:

Take a warm tortilla. Smear 1-2 tablespoons of beans down center. Add 1-2 tablespoons of rice. Top this with 2-3 tablespoons of the veggie mixture. Add a few sprigs of cilantro, a dollop of guacamole, hot sauce, and a tablespoon of salsa. Don’t fill too full or you won’t be able to roll it up. Top with more guacamole and salsa if you want.

Recipe by
Karna Knapp