Nutritious vegetarian Burritos

A burrito is a type of Mexican food. It consists of a wheat flour tortilla wrapped or folded around a filling.My sister, Priya has given a twist to this dish with Black beans.

When it comes to three basic categories of nourishment - protein, fiber and anti-oxidant related substances - few foods have as solid a nutritional profile as black beans. Black beans, like other beans, really pack a punch when it comes to protein and fiber. On average, each cup features about 15 grams of both protein and fiber. That amount of protein is about the same as contained in two 8-ounce glasses of milk, but in the case of milk, there is no fiber to be found. Here is a yummy recipe that will definitely attract kids!

Ingredients:

  Black Beans /Kidney beans -   250 gm
  Cumin powder - 2 tsp
  Capsicum green – 2 (Chop into small cubes)
  Capsicum yellow -1(optional)
  Finely shredded cabbage - 1 cup
  Finely chopped onion- 1 big
  Garlic - 3 pods (optional)
  Sliced Jalapeno peppers- 3 (alternative: paprika powder or green chilli dipped in vinegar for a while)
  Italian seasoning - 2 tsp
  Black pepper powder - 1 tsp.
  Pizza sauce (Tomato sauce with herbs and garlic)
  Burritos - 1 packet (consists of 8)
  Shredded cheese - 1 1/2 cup (Cheddar and Mozzarella mix)

Method:

Vegetable Stuffing:

• Soak the black beans for 4-5 hrs and pressure cook. ( After a whistle on a medium flame, lower    the flame and switch off after 10 min)
• Drain excess water from the beans. Add little salt and jeera/cumin powder. (Use the stock to make soup. Add little salt as it is distributed and added in various stages)
• Heat a pan and add 1 tbsp of oil.
• When it is hot, add onions and sauté.
• When onions turn translucent, add bell peppers, jalapeno pepper and sauté for few sec.
•  Add cabbage and sauté again for few minutes.
•  Add the Italian seasoning, salt, black pepper to it and mix well.

The stuffing is ready.

Pizza sauce:


   Tomatoes - 1 kg
   Onions – 3 (chopped)
   garlic - 5-6 pods
   Paprika powder -1 1/2 tsp (chilli powder)
   Pimento powder - 1/2 tsp ( optional)
   Sugar - 1 tbsp
   Basil leaves - few (finely chopped)
  Salt – 2 tsp
   
Method:

•    Blanch the tomatoes in hot water for 5 min and remove its skin.
•    Heat a tawa, Add 2 tsp of oil and saute onions and garlic.
•    Add the tomatoes, spices, sugar, salt and let it boil for 10 min.
•    Switch off the flame. Add basil leaves and a pinch of Italian seasoning to it.
•    Set aside to cool down to room temperature and blend into a fine puree.

   Sauce is ready.

Making the final Burrito:

•       Heat a flat pan or tawa
•       Heat the burrito with a sizzle of oil.

•       Take 1 to 2 tbsp of pizza sauce and spread it all around the burrito.
•       Place a tbsp of bean, vegetables and cheese on one side of the burrito and fold it into half.

Yummy Burrito is ready to eat.Serve hot.