Clean Eating Broccoli and Spinach Burritos
Try this Clean Eating Broccoli and Spinach Burritos recipe, or contribute your own.
Try this Clean Eating Broccoli and Spinach Burritos recipe, or contribute your own.
- 3/4 tsp salt
- 2 tsp garlic powder
- 1 medium onion diced
- 1/3 cup cilantro chopped
- 2 tsp cumin
- 3/4 cup brown rice uncooked
- 5 large garlic cloves minced
- 1 tbsp olive oil extra virgin
- 1 large bell pepper (any colour) diced
- 4 cups broccoli (including stems) finely chopped
- 2 cups corn frozen
- 14 oz can black beans drained & rinsed (i cook my own beans)*
- cayenne pepper or red pepper flakes to taste (i le
- a few handfuls spinach
- 15 whole wheat tortillas
- salsa and greek yogurt for fixings (optional)
- Carbohydrate 1485.12500946532 g
- Cholesterol 0 mg
- Fat 102.358801970135 g
- Fiber 197.815464904695 g
- Protein 188.298373593449 g
- Saturated Fat 16.1804736223507 g
- Serving Size 1 1 recipe (3609g)
- Sodium 1328.97263198459 mg
- Sugar 1287.30954456062 g
- Trans Fat 9.28043678998073 g
- Calories 7307 calories
Step-by-step
- Cook rice as per package instructions.
- In the meanwhile, preheat large non-stick or cast iron skillet on medium heat and swirl olive oil to coat.
- Add onions and garlic, saute for a few minutes, stirring occasionally.
- Add bell pepper and broccoli; cook for a few more minutes.
- Add corn, black beans, cumin, garlic powder, salt, red pepper flakes; stir and cook for a few minutes.
- Add rice, cilantro and adjust salt and spices to taste.
- Set up burrito rolling station ready: tortillas, filling, spinach and parchment paper.
- To make tortillas pliable, warm up each tortilla directly on a gas or coil burner on both sides, flipping frequently and until it is pliable.
- Use kitchen tongs (feel free to use your own proved method).
- Then working quickly to avoid tortilla breaking, lay tortilla on a flat surface, place 2 scoops of filling (depending on a size of your tortilla it might be less or more), fold both sides and then roll tight.
- Roll into a piece of unbleached parchment paper and place seam side down.
- Repeat with remaining tortillas and filling.
- Serve hot with various fixings like organic salsa and Greek yogurt.
Warming whole wheat tortillas directly over a low gas flame or electric coil converts bound starches into a flexible matrix by gelatinizing them rapidly, preventing structural cracks upon rolling. Whole wheat flour contains bran particles that interrupt gluten strands, making these tortillas structurally weaker than refined white counterparts. Applying dry heat for approximately 10 to 15 seconds per side evaporates excess moisture trapped during packaging while softening the fibrous strands enough to withstand tight folding.
Managing Moisture in Vegetable Fillings
Cooked broccoli stems, frozen corn, and black beans release significant water vapor when heated in a skillet. Excess liquid dissolves the inner surface of the whole wheat wrap, dissolving the starch bonds and causing premature tearing. Drain canned black beans thoroughly in a colander for at least three minutes, and press frozen corn between paper towels to remove surface ice crystals before adding them to the aromatic base. Sauteing the onion, bell pepper, and finely chopped broccoli over medium-high heat drives off intracellular water via evaporation, concentrating the soluble sugars and thickening the solid components into a cohesive mass that stays put inside the wrapper.
- If the tortilla cracks while folding, reduce the direct heat exposure time by five seconds to prevent over-drying.
- Wrap finished burritos tightly in unbleached parchment paper while still warm to trap residual steam, which softens the seams and locks the cylindrical shape in place.
- Store assembled batches in an airtight container for up to three days in the refrigerator, or freeze them individually wrapped in foil for up to two months.
