Classic Bean Burrito

Whether using homemade tortillas or not, this vegan burrito is a winner. It has a light but lasting flavour that mixes perfectly with the fresh parsley and avocado herb sauce.

What is a burrito?

Technically, it’s just a tortilla folded over a filling. There’s not really a difference between it and a wrap, although in my mind since burritos have a Mexican origin, I associate them with beans. When I was in Mexico City eating meals cooked by locals, they were all bean based (except for the pig fat soup they served us once as a delicacy meal). It’s a Third World country and meat is simply not the norm, so this is my justification for having the burrito-bean correlation.

The Filling

This is an easy filling that is actually made pretty quickly when using an Instant Pot. In the recipe I used soaked navy and kidney beans which require a cooking time of 7 minutes on high pressure. While the beans are cooking and naturally venting, there’s plenty of time to chop and sauté the onion, garlic and carrots. If you’re whole food, just use water instead of oil. While these things are cooking away, chop and mix everything else together.

How much you mix the filling it up to you. Personally, I prefer to mix the beans until some of them start to turn into a paste. This will help the filling stick together more and save you from needing a fork, knife and napkins.

Sauce

We used a homemade parsley sauce to act as a flavour burst in the recipe. The parsley compliments the filling very nicely, although you can use another favourite fresh herb, too. You could even chop some fresh herbs into the filling, if you desire. The sauce lasts well for up to 5 days in your fridge and doesn’t brown. Feel free to either make it ahead or double the batch for another use.

Tortilla

If you have 20 minutes to make your own tortillas, I highly encourage you to try. They’re so easy to make and don’t contain all the preservatives that the grocery store ones do. It’s so satisfying to eat homemade tortillas! Plus, who doesn’t love to bust out that rolling pin every once in a while?Unfortunately, the wrap is neither a gluten free nor whole-food recipe – I’m working on those! Anyways, if you don’t have time, or if you can’t eat these ingredients, don’t sweat it and purchase your favourites.

To make them, I recommend using a cast iron skillet as you can heat this over a burner without oil, and not ruin your pan.

Vegan Burrito

A vegan bean and walnut burrito with an avocado and parsley sauce, wrapped in a homemade tortilla.

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Prep Time 50 minutes mins

Soaking time 12 hours hrs

Servings: 8 wraps

Course: Main Course

Cuisine: Mexican

Ingredients Equipment Method

Ingredients

  

Filling

• 1 cup navy beans soaked (2.5 cups cooked)
• 1 cup kidney beans soaked (2.5 cups cooked)
• 2 bay leaves
• 6 cardamom seed whole
• 2 tbsp oil (or ⅓ cup water if WF diet)
• 1 large red onion diced (approx 1¼ cups)
• 2 tsp garlic minced
• 2 cup carrots diced
• 1 cup organic celery chopped
• 2 tbsp ginger finely chopped
• 2 tbsp fresh lemon juice
• 1¼ tsp Himalayan sea salt
• 1 tsp pepper
• 1 cup walnuts chopped

Parsley Avocado Sauce (produces 1¾ cups)

• 1 avocado mashed
• ¾ cup water
• ½ cup red onion diced
• 1½ cup fresh parsley chopped
• 3 tbsp fresh lemon juice
• ⅛ tsp cayenne pepper
• ½ tsp kosher salt
• 1 tsp garlic minced

Tortilla Wrap

• 1½ cup warm water
• ½ cup olive oil extra virgin
• 1½ tbsp psyllium husk powder
• ⅓ cup + 1 tsp corn meal
• 3 tbsp flaxseed ground
• 2⅔ cups whole wheat flour plus more for sprinkling
• ⅔ cup tapioca starch
• 1¼ tsp Himalayan sea salt

Equipment

• Instant Pot
• Large cast iron skillet
• Immersion blender

Method

 

1. Begin by soaking 2 cups of dried beans in water for 12+ hours (in the fridge after 6 hours)
2. Using an Instant Pot or other pressure cooker, please beans in the bottom, fill with water until they're covered by 2" of water. Add bay leaves and cardamom seeds. Cook on high pressure for 7 minutes and let them vent naturally.
3. Sauté the onions and garlic in oil (or water), adding carrots and ¼ cup of water after approximately 3 minutes. Sauté until the water is fully dissolved, stirring occasionally.
4. Combine the other filling ingredients, except the chopped walnuts, in a large bowl and set aside. Add carrot mix when it is finished cooking.
5. When the carrots are done, you can use the same pan (don't bother washing it) and fry the walnuts for 3-5 minutes, stirring regularly, to enhance their flavour. Then add to the filling mix.
6. Prepare the sauce by combining all ingredients in tall container and blend into a purée with an immersion blender.
7. Prepare the tortilla dough by first combining the water, oil, psyllium husk powder, corn meal and flaxseed in a small bowl. Let rest for a couple of minutes while preparing the other ingredients.
8. Combine remaining tortilla ingredients: flour, starch and salt, stir. Pour liquid ingredients into the dry and mix until a dough forms. It should be easy to knead. Depending on your brand of flour, adjust ratios. If it is sticky, add more flour and/or starch, a tablespoon at a time. If it is too dry, keep kneading as that's sometimes all it takes, or add more water a teaspoon at a time.
9. Roll dough into the shape of a cylinder and divide into 4 equal portions. Divide each in half again to make for 8 equal sized portions.
10. Sprinkle flour on your counter top (or use a pastry mat) and rolling pin. Place one of the small dough balls on it and roll using a rolling pin until it's 2-3 mm thick. If you don't have a rolling pin, get creative and use a wine bottle or something round! If it sticks to the counter top, start over and sprinkle more flour on the surface before rolling.
11. Heat a cast iron skillet on the stove over medium heat. Use a small amount of oil to coat the pan. Once hot, gently lift and place the prepared tortilla into the pan. Cook for 30-45 seconds or until air bubbles form under the tortilla. Use a flipper to turn the tortilla over and cook the other side for 20-30 seconds. While cooking, roll the next ball of tortilla dough.
12. The pressure should be fully released in the Instant Pot. Take off the lid and remove the bay leaves and cardamom seeds (typically they'll be floating on the surface). Add beans in with the rest of the filling and mix for about two minutes, or until it is your preferred texture. The more you mix the most paste-like it will become.
13. Toppings that so well with this are things like fresh sprouts, fresh herbs, green onion, hot sauce, and mayo. Chow down while it's nice and hot. Store leftovers in the fridge for 3-4 days for optimal taste and freshness. Tortillas should be eaten the same day.

Bon appétit!