21 Feb Burrito / Healthy one pot dish
Burrito is a popular Mexican dish. It uses tortillas filled with various other ingredients that are wrapped in the tortilla making it easy to consume. Here I have used Jowar tortillas being gluten free.
In Mexico, invariably, meat and refried beans make the filling. In other countries, however, boiled beans (rajma) take the place of refried beans. Along with Rajma, Burrito fillings also include cooked rice, salsa, cheese, sour cream, lettuce and guacamole. These fillings are kept inside the tortillas and wrapped. That makes Burrito a healthy one pot dish. Tortillas & cooked rice form the Carbs. Rajma form proteins. Vegetables, Avocado and Salsa form other nutrients and healthy fats.
I have included the preparation of Guacamole and Salsa also here. These are very easy to make at home.
No Mexican dish is complete without sour cream, beans, corn and salsa. I have however, replaced sour cream with beaten thick groundnut curd.
In order to make this healthier, I have used millets in place of rice. However, All other fillings remain the same. And also I have used Jowar tortillas being gluten free. If you get ready made Corn Tortillas in your place, you can very well use them.
- 2 tortillas (7” size)
- 3 tbsp pre boiled Rajma
- ¼ cup cooked millet / rice (leftover can be used)
- 1 onion chopped fine
- 1 tsp garlic chopped fine
- 3 tbsp capsicum chopped fine
- 3 tbsp red bell pepper chopped fine
- 3 tbsp yellow bell pepper chopped fine
- 3 tbsp tomato chopped fine
- 3 tbsp boiled corn
- ¼ cup tomato puree (blend 2 tomatoes without adding water)
- 1 tsp chilli flakes
- ½ tsp chilli powder
- ¼ tsp cumin powder
- ½ tsp mixed herbs (optional)
- 3 tbsp chopped lettuce
- Salt to taste
- 1 tsp oil
- 3 tbsp grated vegan cheese (optional)
- Sliced Jalapeno peppers for garnishing (optional)
For the Filling
- Heat oil, add garlic and sauté.
- After few minutes, add onion and sauté till onions become translucent.
- Add all vegetables, corn and sauté further for few more minutes.
- Add tomatoes and mix well till tomatoes become mushy.
- Add tomato puree, chilli flakes, chilli powder, cumin powder, mixed herbs, salt and sauté.
- Add cooked millet / rice, boiled Rajma and mix well.
- Remove from fire and cool.
- Mix together 1 tomato chopped fine, 1 onion chopped fine, 2 chopped green chillies, finely chopped coriander, salt, 1 tsp lemon juice & 2 tsp tomato puree.
- Chop 1 ripe avocado into medium sized pieces. Mash coarsely with a fork. Add 1 tomato chopped fine, 1 onion chopped fine, 2 chopped green chillies, handful of finely chopped coriander, salt and 1 tsp lemon juice.
- Alternately, you can add 2 tblsp Salsa to 1 ripe mashed avocado.
For Sour Cream
- Beat groundnut curd into smooth texture, add 1 tsp lime juice, 2 tbsp grated zucchini to thicken.
To make Burritos:
- Slightly warm 1 tortilla and place it on a work surface.
- Place 3 tbsp rice-rajma-vegetable mixture just below the centre.
- Add 2 tsp salsa over it.
- Add chopped lettuce
- Add 2 tsp guacamole
- Add 2 tsp sour curd and 2 tsp cheese (optional)
- Fold up the bottom and the fold the sides.
- Roll up tightly and wrap in foil.
- Just before eating, warm up with foil in a pan for 10 minutes approximately. Alternately, bake with foil @ 180˚C for 15 to 20 minutes
- This dish can be made with leftover rotis, rice / millet, vegetables and tomato chatni.
- You can omit the avocado if you don't find it in your area.
- You can also use Corn tortillas which are gluten free