HEALTHY FOOD so TASTY you'll
want to eat it EVERYDAY.
RECIPE: BARLEY & BLACK BEAN BURRITOS
A superfood burrito with high-fiber and protein-loaded black beans & barley, filled with crispy lettuce and tomato with avocado on the side.
PREP TIME: 5 min
COOK TIME: 45 min
SERVES: 4
INGREDIENTS
FOR THE BURRITOS:
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3 TBSP (45 ml) sunflower oil
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1 yellow onion, finely diced
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1 red bell pepper, finely diced
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1 sachet Taste of SANTA FE Spice Blend
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½ cup (100 g) barley
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1 ½ cup (360 ml) water
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Two 14-oz (400 g) cans black beans (drained & rinsed)
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¾ cup (75 g) grated cheddar cheese
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Salt and pepper to taste
OPTIONAL GARNISHES/SERVING SUGGESTIONS:
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Pico de gallo or salsa
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Additional grated cheddar cheese
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Avocado or Guacamole
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Greek yogurt or Creamy Southwest Dressing
Red bell pepper, black beans, onion, pearled barley and TASTE OF SANTA FE spice blend. Click here to buy Spice Blend.
Click image for recipe.
Click image for recipe.
COOKING INSTRUCTIONS
CONVENTIONAL METHOD
1) Heat a 2 ½ quart (3 litre) pot on medium-high. Add oil, onions, and bell pepper and sauté for 5 minutes, until soft and golden.
2) Stir in SANTA FE spice blend, barley, salt and water, bring to a boil, then reduce heat to med-low.
3) Add the beans and simmer, covered, 35-40 minutes (or until barley is soft and most of the liquid is absorbed). Stir occasionally.
4) Turn off heat, stir in ¾ cup (75 g) grated cheese, mix well, then further salt to taste as needed.
WONDERBAG METHOD
1) Heat a 2 ½ quart (3 litre) pot on medium-high. Add oil, onions, and bell pepper and sauté for 5 minutes, until soft and golden.
2) Stir in SANTA FE spice blend, barley, salt and water, bring to a boil, then reduce heat to med-low.
3) Add the beans and simmer, covered, for 10 minutes.
4) Seal your lidded pot in the Wonderbag and leave to cook for 1 hour.
5) When ready to serve, remove pot from Wonderbag, stir in ¾ cup (75 g) grated cheese, mix well, then further salt to taste as needed.
Heat a 2 ½ quart (3 litre) pot on medium-high. Add oil, onions, and bell pepper and sauté 5 minutes, until soft and golden.
Add contents of spice sachet...
...barley, salt and water, bring to a boil, then reduce heat to med-low.
Add beans and simmer, covered, 35-40 minutes (or until barley is soft and most of the liquid is absorbed). Stir occasionally.
Turn off heat, stir in ¾ cup (75 g) grated cheese...
..., mix well, then further salt to taste as needed.
SERVE
Spoon onto whole-wheat tortillas, top with iceberg lettuce, tomatoes, and onion, and place a few chunks of avocado seasoned with salt & pepper on the side for a super yummy, super-food Mexican feast.
LETTUCE BOATS: For a lower-carb option, skip the tortilla and spoon into fresh lettuce leaves (below).
Swap the tortilla wraps for lettuce leaves for a lower carb or lighter option.
I often eat it as a BURRITO SALAD - simply toss a bit of chopped, romaine lettuce, spinach and tomatoes with a bit of olive oil, squeeze of lime and pinch of salt (or your favorite salad dressing), top with burrito filling, avocado, cheese and cilantro (coriander) as desired.
Recipe & Photo Credit: Cathy Menees
BEAN COOKING TIP
I always add the beans to the pot AFTER I've brought it to the boil as I noticed that sometimes the beans will burn to the bottom of the pan on high heat. So, follow steps 2 and 3 in that order and you won't risk the burn!
GREEN CHILIES
When I'm in the US, I sometimes add a small can of GREEN CHILIES in with the beans (step 3) but those are nearly impossible to find in Holland, so here, I sometimes add one diced peperoncini (groenepeper) that you find in jars in any grocery store..
You can also use jalapenos, but they are much hotter than peperoncinis, so just keep that in mind...
SERVING
This recipe makes enough for 8 medium sized burritos when filling with lettuce and tomatoes.
The burrito filling It's also great leftover - as burritos again, or in a salad or omelet.
COOK'S NOTES
