Black Bean and Quinoa Freezer Burritos

• doses: 6 servings
• tempo ativo: 20 minutes
• tempo total: 40 minutes

Ingredientes

2 Tbsp extra virgin olive oil

1 large yellow onion (diced)

4 cloves garlic (crushed or minced)

1 jalapeño (seeded and finely minced)

1 large red bell pepper (diced)

1 medium zucchini (diced)

1 cup corn kernels (fresh, frozen, or canned are all fine)

1 large tomato (diced)

1 cup cooked quinoa (from about 1/2 cup uncooked)

3 cups black beans (approx two 14oz cans)

1 Tbsp ground cumin

1 tsp hot smoked paprika

1 tsp chili powder

1 tsp salt

1/2 bunch cilantro (chopped)

1 cup shredded cheese (optional)

6 large whole wheat tortillas

Instruções

Prepare ingredients

Start by getting all of your chopping out of the way, it'll help everything come together faster once you start cooking. Chop the onion, crush the garlic, mince the jalapeño, dice the zucchini and red pepper, and set everything into little bowls or on plates. Now you're ready to go!

Heat oil

Heat the oil in a large skillet over medium-high heat.

Add onions

Add the onions and sauté for about 5 minutes, stirring frequently, until the onions are soft and beginning to take on a bit of colour.

Add garlic and jalapeños

Add the garlic and jalapeños and sauté for about 2 minutes more.

Add zucchini and red pepper

Now add the zucchini and red pepper and sauté for 8-10 minutes. The vegetables should be softened but not mushy, and just starting to brown.

Add corn and tomato

At this point add the corn, and tomato and sauté for 2-3 minutes, until the mixture is well heated.

Add remaining ingredients

Add the quinoa, black beans, cumin, smoked paprika, chili, and salt. Stir to combine well.

Taste, and adjust seasonings if necessary. Stir in the cilantro, and remove from the heat.

Roll burritos

Now you're ready to roll! Divide the burrito filling between the six tortillas (or more if you want smaller burritos), sprinkle with cheese if desired, and roll!

Wrap to freeze

To freeze the burritos, wrap individually in foil or parchment paper, and place in a single layer in the freezer.

Serve

To enjoy your freezer burrito you can plan ahead and pull one out of the freezer the night before, or just grab one straight from the freezer in the morning. I let mine thaw beside me on my desk, then heat it up in the office microwave at lunch time. Enjoy!

Informação Nutricional

• Calorias: 442 kcal
• Gordura Total: 14 g
• Gordura Saturada: 4 g
• Colesterol: 15 mg
• Sódio: 861 mg
• Carboidratos Totais: 63 g
• Fibra Alimentar: 14 g
• Açúcares Totais: 7 g
• Proteína: 20 g