Quick Bean Burritos: Simple Protein-Packed Recipe

Burritos used to be one of my favourite fast-food choices, so I decided to recreate a healthier version. While I worked in London, a nearby Mexican stall sold the most amazing veggie burritos, and I always looked forward to them. Since then, I’ve missed that comfort food, so this recipe is my healthy remake — the fast-food flavour I love, made better.

This healthy bean burrito is quick, nutritious, freezer-friendly, portable and delicious. They take about 15 minutes to prepare, freeze well, and are ready to heat whenever you want a fast, satisfying meal. No cutlery required and they hold up well for packed lunches or late-night dinners.

For context, a study mentioned in the New York Times found that a veggie burrito from a large chain can be around 860 calories and very high in saturated fat and sodium. By contrast, these homemade burritos are roughly 342 calories each when served with vegan sour cream and cheese, with far less fat and sodium. Serve them without dairy-free cheese or sour cream and the calories drop to about 273 with only 5 g of fat.

How to wrap your burrito

Proper wrapping stops leaks and keeps fillings secure. Once your fillings are added, fold one side of the tortilla over the filling and hold it tightly. Slide your hand back to the center while folding up the bottom edge, then continue rolling so the first folded edge meets the other side. If you’re not confident, wrap the finished burrito in foil or kitchen paper to keep everything intact.

Good wrapping makes reheating and eating on the go much easier. If you want extra security for freezing or transport, a foil wrap is ideal.

Freezer Burritos

These are true “fast food” because they can be made ahead. Prepare the burritos, wrap each one in foil, place them in a freezer bag, and store them in the freezer. To reheat from frozen, keep them in the foil and bake at 180°C (350°F) for about 30 minutes. If you prefer the microwave, remove the foil and reheat in a microwave-safe container.

Making a batch in advance means you always have a wholesome meal ready — just reheat and enjoy.

📖 Recipe

Healthy Vegan Bean Burritos

Yield:
6

Prep Time:
15 minutes

Cook Time:
10 minutes

Total Time:
25 minutes

Burritos get a healthy makeover with these easy, vegan make-ahead bean burritos.

Ingredients

• 6 wholemeal tortilla wraps
• 2 cloves garlic, minced
• ½ tsp chili powder
• 2 x 400 g / 14 oz tins kidney or black beans, drained and rinsed
• A few lettuce leaves
• 1 large tomato, diced
• 2 spring onions, chopped
• A small tub of fresh salsa
• Optional: vegan cheese, grated or nutritional yeast

(optional) Vegan sour cream

• 50 g / ⅓ cup raw cashews, soaked in water for at least an hour or overnight
• A squeeze of lemon juice
• 60 ml / ¼ cup dairy-free milk (unsweetened almond milk recommended)

Instructions

1. If serving immediately, preheat the oven to 200°C. Wrap the tortillas in foil and heat for about 15 minutes to warm through.
2. In a frying pan, add the minced garlic and a small splash of water. Cook over medium heat for a minute, then add the chili powder and beans. Add about 60 ml (¼ cup) more water and cook for a few minutes until the beans are soft and moist. Partially mash them with a fork or potato masher so you have a chunky bean paste.

Make the vegan sour cream

1. Blend the soaked cashews, a squeeze of lemon juice and the dairy-free milk in a high-powered blender or food processor until smooth. Add a little more liquid if needed to reach a creamy consistency.

Assemble the burritos

1. Remove the warmed tortillas and place one on a plate. Spoon about 3 tablespoons of the bean mixture down the middle.
2. Top with lettuce, diced tomato, spring onions, salsa and optional vegan cheese and sour cream. Fold and roll the tortilla to enclose the fillings.
3. Serve immediately or wrap each burrito in foil and freeze for later. To reheat from frozen, bake in foil at 180°C (350°F) for about 30 minutes or microwave uncovered in a microwave-safe dish.
4. Enjoy!

Nutrition Information

Yield 6

Amount Per Serving
Calories 342Saturated Fat 4gCarbohydrates 50gFiber 8gProtein 11g

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