Rice and bean burrito with side salad
This quick and easy vegan recipe Is packed with vegetables, so it is high in fibre and low in potassium and protein.
Chef
Ingredients
Burrito
250g brown rice
1 lime
15g fresh coriander
1 small onion
3 garlic cloves
2 tablespoons vegetable oil
400g kidney beans
200g sweetcorn
1 teaspoon chilli powder
ยฝ teaspoon cumin
1 tablespoon hot sauce (to taste)
4 large tortilla wraps
Side salad
ยฝ iceberg lettuce
1 red, yellow or orange pepper
3 spring onions
ยผ cucumber
Method
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Step 1
Rinse rice under cold running water then add to saucepan and pour over 500ml of water. Bring to boil and then reduce the heat to a gentle simmer. Cook for 30 minutes then drain and rinse with boiling water. Add the juice of the lime and chop the coriander to the rice and stir in gently.
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Step 2
Meanwhile, peel and finely chop the onion and crush the garlic. In a pan, add the vegetable oil and gently fry the onion until soft then add the garlic and cook for another 1-2 minutes.
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Step 3
Add the beans, chilli powder, cumin and hot sauce (if using) to the onion and garlic and stir to combine. Allow the beans to cook until heated through and soft, this should take about 5-10 minutes. You can keep them whole or gently press on them with the back of a fork if you like some mushy.
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Step 4
Once the beans are cooked drain and add the sweetcorn and cook until warmed through. Warm the tortillas first by microwaving it under a damp paper towel for 15-30 seconds, or on a griddle over low heat. This will make the tortilla much easier to fold.
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Step 5
To make your side salad, wash and shred the lettuce. Deseed and slice the pepper, trim and slice the spring onions and slice the cucumber. Add all your prepared salad to a large bowl and combine, then divide into 4 portions.
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Step 6
Add the rice filling to the bottom half of the tortilla. Fold the bottom of the tortilla up and over the filling, pulling the filling back tight toward the bottom of the tortilla. Next make two folds on either side. Keeping the filling snug inside, roll it up! Eat whole or cut in half and serve with the side salad.
Food facts
The main carbohydrate in this dish comes from the rice and tortillas, however the beans and sweetcorn will also contribute to some of carbohydrate in this dish. The carbohydrate content has been provided for those who have been trained in insulin adjustment.
This dish is low in potassium when eaten within the serving sizes suggested. The beans in this dish provide the phosphate, If you have been prescribed a phosphate binder, ensure you take them with this dish.
This dish is low in protein, therefore if you have been advised to follow a low protein diet, this would be a suitable main meal.
Look for gluten-free wraps and check the ingredients in the hot sauce.
There is no added salt in this recipe but the tortillas in this dish do contain a small amount of salt, so the overall content of this dish is only slightly above the range to be classified a low-salt dish. When buying tortillas, check the nutritional information and choose the ones with the lowest salt content. Always look for tinned beans and sweetcorn that are in water without any added salt or sugar.
We would not advise reheating rice, therefore, this meal is best enjoyed straight away.
To save time, you could use an unflavoured packet of microwave brown or whole grain rice.
You can use kidney beans or black beans in this recipe.
It can take a little bit of practice to master burrito folding so donโt over fill, and take your time.