Sunday, March 23, 2014

Chipotle, Black Bean and Kale Burritos

Lately I have had several customers ask me what a vegan eats. Quite simply, I tell them that it's a plant-based diet consisting of fruits, vegetables, whole grains, nuts, seeds and legumes. At my previous job I was helping to develop a lot of amazing vegan recipes, so from time-to-time I crave them again. This recipe is a perfect lunch option because it's so veggie loaded that one small burrito will sustain you the remainder of the afternoon. 

The base for the dressing is miso, which is a traditional Japanese seasoning made by fermenting rice, barley or soybeans. It adds such good flavor (if you've ever had miso soup, you know what I'm talking about). This combo of sweet and salty kale with creamy black beans and avocado will make you want to make these burritos over and over (and you should - this recipe has so many nutritional benefits!). 


This meal cost me $11.34 and took me 10 minutes to prepare (cheap and simple, I like it). 

1. Combine 2 tablespoons of the olive oil plus the remaining dressing ingredients in a large bowl. Adjust seasonings as needed.

2. Add kale and cilantro and massage the salad with your (clean!) hands for 2 minutes to break the kale down slightly. Set aside.

3. Heat the remaining olive oil in a skillet over medium heat. Add the garlic and peppers and cook for 3-4 minutes, of until peppers are slightly softened. 

4. Meanwhile, place beans in a medium bowl and mash with your hands (you could also do this in a blender, but I like getting my hands dirty once in a while). Transfer to the skillet, add water and stir to combine. Cook for 2 minutes, or until the beans are heated through, and remove from heat. 


5. Place a small amount of the kale mixture, diced avocado and bean mixture onto each tortilla. Squeeze some fresh lemon juice over the top. Roll up, cut in half and serve. 




Chipotle, Black Bean and Kale Burritos
Serves 6

All you need:
Dressing
1/4 cup olive oil, divided
2 tablespoons miso
1 chipotle pepper in adobo, minced (or more if you like)
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
2 teaspoons honey
Salt and pepper, to taste

1/4 bunch fresh cilantro, roughly chopped
1 bunch kale, de-stemmed and roughly chopped

2 garlic cloves, minced
1 red pepper, diced small
1 green pepper, diced small
2 (15 oz.) cans black beans, drained and rinsed
1/4 cup water
6 (8-inch) whole grain tortillas, warmed (I used La Tortilla Factory low carb tortillas, but if you can't handle that much fiber, I completely understand...choose your favorite wrap!)
1 avocado, diced small
Juice of 1 lemon

All you do:
1. Combine 2 tablespoons of the olive oil plus the remaining dressing ingredients in a large bowl. Adjust seasonings as needed.
2. Add kale and cilantro and massage the salad with your (clean!) hands for 2 minutes to break the kale down slightly. Set aside.
3. Heat the remaining olive oil in a skillet over medium heat. Add the garlic and peppers and cook for 3-4 minutes, of until peppers are slightly softened. 
4. Meanwhile, place beans in a medium bowl and mash with your hands (you could also do this in a blender, but I like getting my hands dirty once in a while). Transfer to the skillet, add water and stir to combine. Cook for 2 minutes, or until the beans are heated through, and remove from heat. 
5. Place a small amount of the kale mixture, diced avocado and bean mixture onto each tortilla. Squeeze some fresh lemon juice over the top. Roll up, cut in half and serve. 


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