Vegetarian Burritos
Prep time (for 10 serves): 20 minutes. Cook time: 25 minutes.
Per child, this recipe provides: 1 serves grains, 1-2 serve of veggies and 1 serve of meat alternative protein.
Ingredients:
- 1 tsp Oregano, dried
- 1 tsp Garlic powder, dried
- 1 tsp Onion powder, dried
- 2 tsp Cumin, ground, dried
- 2 tsp Paprika, smoked
- 1 tbsp Vegetable oil
- 2 tsp Garlic, minced 2 tsp
- 1 Onion, brown
- 2 Carrots
- 1 Zucchini
- 400g Black beans. canned
- 300g Refried beans, canned
- 2 tbsp Tomato paste
- 2 ½ cups Water
- 200g Rice, white, long-grain, jasmine or basmati
- 400g Corn kernels, canned
- 2 Tomatoes
- 2 cups Grated Tasty Cheese
- 7 Burrito Tortillas
Other fresh salad vegetables can also be offered (e.g. lettuce).
Method:
- Rice: In a large pot of boiling water, cook the rice as per instructions. Drain and set aside.
- Burrito mixture: Mix the dried spices together; oregano, garlic powder, onion powder, cumin and paprika.
- Peel and finely cut the onion. Wash and grate the carrots and zucchini.
- In a large non-stick frying pan, heat the vegetable oil and cook the onion and garlic until translucent.
- Add the grated vegetables and seasoning and cook for 1-2 minutes.
- Add the drained black beans, refried beans, tomato paste and stir in until combined.
- Add the water and cook for 5 minutes or until the water is evaporated and a juicy mixture is left.
- Other Prep: Dice the tomatoes into smallish pieces. Drain the corn.
- Heat the wraps as per instructions; either in a microwave or in the oven at low heat.
- Cut aluminium foil into pieces approximately 30cm long. You will need one for each burrito tortilla.
To assemble: Place 1 burrito in the middle of 1 piece of foil. On the lower third of the tortilla, spread 2 tbsp rice, 2 tbsp burrito mix, 1 tbsp tomato, 1 tbsp corn and 1 tbsp cheese. Roll the burrito up from the bottom, folding in the sides when you are halfway, then finish rolling up. Wrap the foil around the burrito to hold it tightly in place. Cut each burrito in half.
To Serve: Most older children can unwrap and eat a burrito from the foil, with support to do so. Older children may also be able to make their own burritos, with support to wrap them up. Younger children may benefit from ‘deconstructed’ burritos where no wrap is served but a bowl of the other ingredients is served together.
Allergen alternatives:
For gluten free, use gluten-free wraps. For dairy free, use Made with Plants™ tasty cheese, or omit cheese. This dish is egg free.
Vegetarian option:
This dish is already Vegetarian.