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Vegetable Bean Burrito


Vegetable Bean Burrito

Serves: 6

Category: Main Dishes - Vegan
Author: www.DrFuhrman.com
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Rated by: 80 members

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These burritos are perfect for a casual, laid-back dinner. They’re great-tasting and packed with nutrient-rich cruciferous vegetables, onions, peppers and beans.

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Ingredients:

1 head broccoli florets, chopped
1/2 head cauliflower florets, chopped
2 carrots, chopped
2 medium red bell peppers, seeded and chopped
1 medium zucchini, chopped
1 medium onion, chopped
4 cloves garlic, chopped
1 1/2 tablespoons Dr. Fuhrman's MatoZest or other no-salt seasoning blend, adjusted to taste
1 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon dried parsley
1 cup raw cashews
1/2 cup unsweetened soy, hemp or almond milk
1 1/2 cups cooked pinto beans or 1 (15 ounce) can no-salt-added or low- sodium pinto beans, drained
6 (100% whole grain) flour tortillas or large romaine lettuce leaves
no-salt-added or low sodium salsa

Instructions:

Place 2 tablespoons water, the broccoli, cauliflower, carrot, bell pepper, zucchini, onion, garlic, MatoZest, basil, oregano, and parsley in a large covered pot. Sauté for 15 minutes or until tender, adding more water if needed.

Meanwhile, place cashews and milk in a food processor or high-powered blender and blend until smooth. Add the cashew mixture and beans to the vegetables and mix thoroughly. Spread the mixture on the tortillas and roll up to form burritos. Serve with salsa.

Calories 432; Protein 20 g; Carbohydrates 60 g; Total Fat 14.9 g; Saturated Fat 2.5 g; Cholesterol 0 mg; Sodium 222 mg; Fiber 15.4 g; Beta-Carotene 2872 ug; Vitamin C 176 mg; Calcium 180 mg; Iron 6.7 mg; Folate 195 ug; Magnesium 138 mg; Zinc 2.8 mg; Selenium 8.5 ug

Comments (39):

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DrFuhrman Tech

06/09/2006 01:32 PM

Rated this recipe:

These are some of the best burittos I've ever eaten. The cashew sauce puts them over the top. A must try.

apriella

10/18/2006 04:56 PM

Rated this recipe: (no rating)

These are fabulous! Even my meat eating hubby liked them.
This comment was last edited on 10/18/2006 04:58 PM

kismet

02/24/2007 09:09 AM

Rated this recipe:

I've served these at 3 parties now to non-ETL'ers and everytime I not only get rave reviews but it's hands down the most requested recipe of any food I've served - EVER! The only difference is that I have served them on spinach tortillas, and allow folks the option of regular cheese if they NEED it. They're a little time consuming but absolutely worth it.

joen

09/02/2007 08:33 PM

Rated this recipe: (no rating)

After reading this recipe, I concocted some very similar burritos and enjoyed them very much. In particular, I was suprised at how good broccoli tasted in a burrito. In case anyone is interested, in my health foods store, I found some tortillas made with sprouted grains. The doctor recommends soaked grains in E2L, though I am not sure he recommends sprouted grains. They tasted very good and contained no oil or fat, at least according to the package. Also, I will mention that a quick way to add flavor is to put in some no-salt, store-bought salsa, if you can find it. -Greg

Mrs. C

10/12/2007 12:01 PM

Rated this recipe: (no rating)

Good. My husband also enjoyed them with fresh salsa.

mccmoo

01/30/2008 04:17 PM

Rated this recipe: (no rating)

This is the best recipe from ETL I have tried so far. I do have other favorites but in my mind this was exceptional. Being from Texas I had to add some chili powder, fresh salsa and some green chilies to spice it up a bit. I also used almonds instead of cashews since I am allergic to cashews. This was delicious. I made a little extra so that I could pack them in my lunch. DELICIOUS and NUTRITIOUS!!
This comment was last edited on 01/30/2008 04:20 PM

Deb0912

09/27/2008 02:54 PM

Rated this recipe:

This is consistently fantastic! Even both of my boys love it - one's a teen, and the other a picky 10-yr-old. It sounds like a lot of ingredients, but it's really not. Quite simple to make, actually. Try it!

JumpingForJoy

04/18/2009 10:18 PM

Rated this recipe:

These are out of this world. We visited our friends in Charlottesville, VA today and my wife made these. Everybody thoroughly enjoyed these and went back for 2nds and thirds!

Bon

08/08/2009 03:23 PM

Rated this recipe:

Absolutely delicious! I used Black beans instead of pinto and added 1 Tbs of chili powder and chopped jalapenos to the mix. I topped them with homemade pico de gallo and wrapped them in a big collard leaf instead of a tortilla. I will make this one again and again!

reederbunch

01/12/2010 09:54 PM

Rated this recipe:

I have to say, these were good, except the special sauce. The cashew/soymilk flavor took away from the yummy veggies. I wish I would have left that part out. These would have been awesome with all the spices. Next time I will make them without the cashew/soymilk. I wish I would have put it on the side instead of mixing it in, but from all the wonderful reviews I thought I would have loved it.

fat_vegan

04/12/2010 07:38 PM

Rated this recipe:

This was a little bland by itself. But after we added a little spicy salsa it was great.

Justine

06/04/2010 11:50 AM

Rated this recipe:

We really liked these. It seems like a lot of work, but it went together fast with the food processor.

KarenM

07/21/2010 10:39 PM

Rated this recipe:

I wrapped mine in a green chard leaf. Yum!

Boya

10/12/2010 03:45 AM

Rated this recipe:

This was SO good! Just like everyone else said. However, I made a few minor alterations, which I think took it up a notch. I added some onion and garlic powder to the cashew cream as well as a generous squirt of hot chilli sauce, to give it a kick. And I added some Ol bay Seasoning to the veggies and used refried beans instead of the pinto (are refried beans ok?)
Great recipe!!

Boya

10/12/2010 03:45 AM

Rated this recipe:

This was SO good! Just like everyone else said. However, I made a few minor alterations, which I think took it up a notch. I added some onion and garlic powder to the cashew cream as well as a generous squirt of hot chilli sauce, to give it a kick. And I added some Ol bay Seasoning to the veggies and used refried beans instead of the pinto (are refried beans ok?)
Great recipe!!

Argent

12/30/2010 01:48 PM

Rated this recipe:

Tasty. I made this with Ezekiel tortillas; it made six slender burritos, which I left in the oven on low (300 then 200) for an hour (downtime until a set dinner hour). It turned out crispy on top, soft on bottom. I did not use the soymilk but chopped the cashews in a Cuisinart mini-prep, then stirred the nut powder into the veggies. That worked fine. I like the idea of wrapping the veggies in a soft, cooked chard or collard leaf; maybe next time.

kneecap

01/02/2011 10:55 PM

Rated this recipe:

I loved these! I had them with lettuce because I just wanted to enjoy the filling.

mrhvmd

01/10/2011 10:21 PM

Rated this recipe:

Absolutely yummeriffic! Kicked up one notch by using a chopped jalapeno among the veggies. Sauted in carrot juice instead of water. Added some onion powder and Mrs. Dash Italian to the cashew/hemp milk paste. Not eating any wheat so I steamed large collard leaf halves cut from stems. Rolled the veggie mix inside each and topped with salsa to make a great presentation of a delicious dish. My wife is demanding an encore next week.

ajharmon

07/06/2011 08:59 PM

Rated this recipe:

My first recipe from this website, and it was so delicious!! All of the chopping (I chopped by hand) took a while, but it was well worth it and it was just for my husband and I, so there is plenty for leftovers. Wish I had read the reviews before making. I would have definitely added jalapenos ... will do so next time! Can wait to try more recipes!!

rovercon

09/18/2011 05:14 PM

Rated this recipe:

Kids love burritos and we tried this with the whole family....it was great! We added a little cooked chicken to Mom's and kids, while I tried the vegan version wrapped in romaine leaves. Really tasty!

Lisa80

10/30/2011 06:26 PM

Rated this recipe:

Love these burritos!!!!!! Add some egg whites and make them into breakfast burritos. YUM!!!!

TeePutt

12/29/2011 07:11 PM

Rated this recipe: (no rating)

These are really good. Really hit the spot. I used Mrs Dash! Chipoltle seasoning instead of the VegeZest and that made it super good!

shirleyeat

02/10/2012 08:01 PM

Rated this recipe:

I thought this made a better baked potato topping than burrito filling.

danaejohnson

06/22/2012 12:42 AM

Rated this recipe:

This is a winner! My hubby loved this (even though he doesn't like cooked cauliflower, broccoli or zucchini!). He ate his burrito-style and I just had mine in a bowl with chopped cilantro, salsa and a quarter of a lime squeezed over all of it--a lovely mess of mexi-veggies. Yummo!
This comment was last edited on 06/22/2012 12:42 AM

kelleybeld

07/11/2012 04:56 PM

Rated this recipe:

EXCELLENT! I added a portobello mushroom and this was absolutely stunning in its deliciousness! My omnivore husband loved them too!

SUSANGARNER2013

01/29/2013 08:36 PM

Rated this recipe:

GREAT DISH! I used a little lime seasoning after reading other comments, caution....this recipe makes a lot...so we will have dinner tomorrow too or lunch. Husband likes this dish too.

fishface42

04/07/2013 10:53 AM

Rated this recipe:

NOT FOR NEWBIES! I am just starting into the Fuhrman protocol and thought this sounded good. After much labor I suspected this would not make a yummy burrito filling, especially when I tasted the raw cashews and soymilk blend. So I am using the veg. mixture as a side dish, for which it is quite good.

lisalee

04/28/2013 08:20 PM

Rated this recipe:

My husband and I both enjoyed this dish and will definitely be making it again. We ended up having it without tortillas which I didn't miss. I used VegiZest instead of MatoZest and I omitted the salsa.

KathyC

05/12/2013 09:42 PM

Rated this recipe:

These were absolutely delicious!

citizenofheaven

05/18/2013 05:15 PM

Rated this recipe:

The veggie mix was so substantial that I added two cans of beans. Without the salsa the mix is good; with the salsa (medium heat) it was even better --- quite better. I like that it contains many veggies.

ros5391t

05/21/2013 09:46 PM

Rated this recipe:

I made this recipe yesterday. I was surprised how well it tasted. When I had finished eating my stomach felt real good. No heavy feeling. My grandson does not like what I fix most of the time. He commented that it was real good.

CherylScan

06/04/2013 10:21 PM

Rated this recipe: (no rating)

Loved it. Added the second can of beans. Stayed away from tortillas and served w non gmo corn chips. Great leftover. Will make again!

lsr1011

06/09/2013 08:31 AM

Rated this recipe:

Really good! I'm not a fan of cauliflower, but still kept it in ... the other veggies & seasonings covered up the flavor of it nicely. I added some chili powder and a hint of cayenne, and it was superb! I think the recipe as-is makes a LOT more than 6 servings...just FYI, you get a nice amount of food from this recipe!

RobHollis

06/25/2013 06:01 PM

Rated this recipe:

This is one of the better ETL recipes I've had. It is a new staple at my house especially since it s so easy to make!

veg4life

07/27/2013 09:59 PM

Rated this recipe:

I decided to try this because I had most of the ingredients on hand except the zucchini which was just omitted. We wrapped it in romaine lettuce leaves - yummy! I also added 1 tsp. Mrs. Dash chipotle flavor as well as 2 Tbs. no-salt hot salsa into the veggie bean mix as I had no MatoZest. My husband added extra salsa at the table but I thought it was fine. With the food processor, it is pretty quick.

Also I did not have fresh broccoli or cauliflower so I used a 16 oz. pkg. of Broccoli Normandy mixed vegetables (broccoli, cauliflower, carrots), thawed, then chopped in the food processor. Worked great!
This comment was last edited on 07/27/2013 10:02 PM

sohoskirt

11/20/2013 12:13 PM

Rated this recipe: (no rating)

I'm wondering if anyone has tried freezing these? They seem like they'd be great to grab and go.

jsradford

12/15/2013 02:16 PM

Rated this recipe:

Am I doing something wrong? I made a bunch of these for a party and they were not popular and indeed I threw the remainder out on the way home (in the bushes!). They were, in a word, pretty darn tasteless.

I'm thinking I should have manually chopped everything since the result of running everything through my Ultimate Chopper was to almost mince everything; everything was reduced to a nice rice-size dimension or about the size of large sesame seeds. I was careful to chop only for a couple of seconds just barely long enough to reduce everything to uniform size w/o liquidating anything.

Also, I found that the tortillas HAD to be wheat. Corn tortillas simply totally failed to shape into anything like a burrito.

................
Also, I am pretty sure Fuhrman's use of Cashews for EVERYTHING (it seems) has engendered a cashew allergy in me that I have never had before. I got a strange rash and cannot imagine any other source. I have eaten and loved cashews all my life (50+ years of use at least). I think maybe the presence of them, at least in raw form, in so many Fuhrman recipes is maybe not a good thing. Anyway, the "allergy", if it is that, is a rash only and mild, like a weak Poison Oak rash. Cashews, by the way, are derived from a plant that is VERY toxic that way - before processing, they can engender a severe allergic reaction much like Poison Oak or Ivy. The seed shells contain urushiols (same thing in Poison Oak/Ivy) and have to be handled carefully because the shells are highly "corrosive" and/or toxic. http://en.wikipedia.org/wiki/Cashew#Habitat_and_growth. I'm thinking some processors (Nigeria?) maybe contaminate the seeds with oils from the shells. Just a wild guess.

Jeffk24

03/05/2014 10:26 PM

Rated this recipe:

So good, very tasty! I used sunflower seeds instead of cashews and had it over brown rice tortillas since I'm allergic to wheat. Super good

bluesnell

01/20/2015 08:54 PM

Rated this recipe:

Super yummy! Although I followed the recipe for these that is in the eat to live cook book....it has half almonds half cashews....and chilli powpowder and cumin instead of basIL and parsley (only a half a TSP each) then I added a TSP of bensons table tasty....my kids were sneaking bites of the burrito filling before I could get them wrapped for them, so I just let them eat the filling haha! We loved these. We also bake the tortilla in pieces to make chips and dip them in the burrito filling. Great recipe!