I know I said ‘On The Go’ Lunch, but you can have these Healthy Quinoa Burritos for breakfast/brunch/lunch boxes or even as a filling healthy snack. Works great to bring to friends in need too.
Burritos are a kind of Mexican or Tex-Mex food involving soft whole wheat tortillas fully wrapped around the filling as opposed to tacos which remain open on one side. The fillings mainly include beans and as an American addition, Mexican style rice or plain rice along with guacamole, salsa, cheese and sour cream.
This recipe has quinoa instead of rice; Indian cottage cheese instead of cheese and sour cream, and therefore low in starch, fat yet filling and healthy. The intention here is to have a clean, easy to pack lunch on the go and freezable. When at leisure, additions such as guacamole, salsa can be made.
Quinoa may not be as popular as rice or wheat, however as opposed to these two firm favorites, quinoa is packed with dietary fiber, magnesium, iron, phosphorous, as also all the eight essential amino acids. It is easy to cook, easy to digest too and gluten-free. Why would anyone not wish to include this super grain in their diet?
One thing to bear in mind with quinoa would be that it needs to be washed well when still raw, otherwise it tends to be slightly bitter. So I would suggest, rinse it well under clean running water on a fine strainer and then use. Follow the instructions on the pack for cooking.
Now, these Quinoa Burritos With Veg And Chickpeas are full of healthy veggies, beans and chickpeas and flavorsome too. Wrap the prepared individual burritos with aluminium foil and freeze them for use later in the week. Defrost them over night in the fridge, remove the foil, warm it up in the microwave just before use.
In case paneer(Indian cottage cheese) is not available or you wish to avoid it, use grated tofu or else sprinkle grated cheese at the end, over the filling while making the wrap.
To render it diabetic friendly, leave out the paneer or replace with tofu.
While one kind which is quick is the one using tortilla wraps readily available in all super-markets. For some of you who may be slightly more adventurous, I have a spinach and paneer home-made wrap (coming up soon!). Again, grated tofu can be used as an alternative to paneer.
Recipe adapted from : The Muffin Myth
- quinoa - ½ cup raw, cooked as per the instructions on the pack
- cooked chickpeas - 2 cups or from 400g can strained and rinsed
- cooked red kidney beans - ¾ cup or from a small 200g can
- spring onions - 2 sliced fine both green and the white parts (or use a large regular onion)
- red, green and yellow bell peppers - chopped fine 1 & ½ cups
- celery stick - 1 long, chopped fine
- sweet corn - fresh or frozen ½ cup
- tomato - 1 de-seeded and finely chopped
- baby spinach - roughly chopped - 1 cup
- grated paneer (Indian cottage cheese) - 1 cup
- green chili - 1 chopped fine (or jalapeno)
- garlic powder - 1 tsp
- cumin powder - 1 tsp
- smoked paprika or red chili powder - 1 tsp (adjust to tolerance)
- lemon juice - from ½ a lemon (adjust to liking)
- fresh coriander chopped - 2 -3 tbsp
- salt and freshly ground pepper to taste
- olive oil - 1 tbsp
- tortillas large - 6-8
- first rinse the quinoa well under running water, add additional water and cook following the instructions on the pack.
- while that is cooking, chop all the veggies and keep them ready.
- in a large deep pan, heat olive oil.
- add sliced spring onion, green chili, saute until they soften.
- add all the chopped veggies - red, green, yellow bell peppers, celery, sweet corn, saute and cook until they soften.
- add cooked chickpeas, red kidney beans, saute cook for a couple of minutes.
- add cooked quinoa. garlic powder. combine.
- now add chopped spinach, grated Indian cottage cheese (paneer), chopped tomato
- add salt, pepper, cumin, red chili powder.
- combine everything well. turn off the heat. add lemon juice, chopped coriander. mix.
- to prepare the burritos, place the tortilla on a plate.
- place the filling over it to one side leaving some area along the edge free to allow folding.
- now, fold over the smaller side. fold over the sides (this ensures the filling doesn't leak/slip out) as you roll to create the covered wrap.
- cut along the middle to serve.
Make sure you wrap the filling tight folding over the tortilla.
I have used lots of vegetables with chickpeas and beans. Instead more of the beans can be used if preferred. If freezing for a longer period of time, choose more beans and less veggies.
The filling in itself can be served as a fulfilling salad.
Adjust spicing as per tolerance.
To make it gluten-free use gluten-free tortillas, to make it vegan use grated tofu instead of paneer.
to make it diabetic friendly/healthier leave out the paneer.