This post is for my friends who have requested some vegetarian recipes. Well my friends I will do this for you with pleasure!
I’m not a vegan or vegetarian or raw foodist or any label for that matter. I eat all food, but some food I eat in moderation. For the most part my diet will look like a vegan diet with a lot of raw food, but I occasionally eat meat and dairy when I want to. I love food and I don’t like to limit myself from enjoying meals I love. I love veggies, fruits, nuts, seeds and legumes. But I also enjoy an occasional meat dish, especially ethnic Armenian meals that my mom will make. Depriving myself of these dishes because I label them as ‘unhealthy’ will do more harm to me than good in the long run. After all, our health isn’t just determined by the food we eat. So many factors influence our health including our stress levels and our ability to manage stress – and let me tell you, it would stress me out to know that I “couldn’t” eat certain food.
So on to the recipe for today – the refried bean green “burrito”! This is a filling and satisfying meal. I’ve had this for both lunch and dinner and I always enjoy this meal. It’s delicious, highly nutritious and satisfying. It keeps me full for hours (thanks to the beans), stabilizes my blood sugar and is full of essential vitamins and minerals.
If you notice in the title of this recipe I have the word burrito in quotes, as normally a burrito wrap consists of a tortilla wrap whereas in my version the wrap is a collard green leaf! Now most of you are thinking this isn’t going to be to your liking (I know I’m being kind here) but it tastes wonderful. The texture of the collard green leaf is perfect. Crunchy, crispy, light and simply delicious. You’ll have to try it out for yourself to find out!
The collard green wrap is stuffed with refried beans which consists of pre-cooked black and adzuki beans stir-fried with onions, garlic and flavored with cumin and chili peppers. It’s topped with avocados, tomatoes, cilantro and a squeeze of lime which is essentially guacamole. I was too lazy to mash this up at the time, so I just added each topping separately into the wrap. Either way will work, although I’m always looking for shortcuts in the kitchen. I also have this as a salad. I chop up the collard greens and top with the refried beans, avocado, tomato and lime. I had this for lunch today and it was simply delicious!
Since I love using black beans in many of my dishes, I’d like to discuss some of the benefits of this wonderful legume:
- Rich in phytonutrients – a legume wouldn’t be the first thing to come to mind when we think of phytonutrient rich foods – we normally think of brightly colored fruits and vegetables but black beans are packed with phytonutrients.
- High in fibre – 15g of fibre (60% of DV) in 1 cup of cooked black beans
- Prebiotic food – the indigestible fibre found in black beans feed the ‘friendly’ gut bacteria in our large intestine and in turn reduce the risk of colon cancer.
- A good source of protein – 15g of protein (30% of DV) in 1 cup of cooked black beans.
- Blood sugar stabilizer – the balance of protein and fibre found in the black bean and other legumes make them a super food for stabilizing blood sugar.
- A source of the following vitamins and minerals in 1 cup of cooked black beans
- folate (64% of DV) essential for cell health
- copper (40% of DV) important for immune system
- manganese (38% of DV) essential for bone formation and calcium absorption
- Thiamin (28% of DV) – important for metabolism
- phosphorus (24% of DV) – essential for building healthy bones and teeth
- Magnesium (30% of DV) – co-factor for over 300 reactions including protein synthesis, muscle and nerve function and blood sugar regulation
- Iron (20% of DV) – essential for oxygen transport throughout the body
- 1½ cup of precooked black beans
- 1½ cup of precooked adzuki beans
- 1 large onion chopped into cubes
- 1 clove of crushed garlic
- 1 tbsp avocado oil
- 1 tsp cumin
- 1 tsp dried oregano
- 1½ tsp sea salt
- ¼ tsp chilli powder
- ¾ cup of crushed tomato
- 1.5 tsp sea salt
- 2 avocados
- 2 tomatoes
- 1 cup of chopped cilantro
- 1½ limes
- 4 large collard green leaves
- Place avocado oil in a medium pan and heat over med/low heat
- Once oil is melted, place chopped onion in pan and cook for 3-4 minutes until the onion has released some liquid
- Place crushed garlic with the onion and cook for another minute
- Add all remaining ingredients including beans, herbs, spices, salt and crushed tomatoes. Reduce the heat to low, cover and cook for 10 - 15 minutes until the beans are cooked to your liking.
- Allow the mixture to cool for a few minutes and you're ready to make your wraps!
- Place refried beans in a collard green leaf top with slices of avocado, tomatoes and a squeeze of lemon and fresh cilantro