Everybody knows how to make a burrito. Have you ever tried thinking of the healthiest ingredients a burrito could have and then stacking those ingredients into appealing layers? Layering your ingredients seems like imposing a lot of order on a burrito doesn’t it? Well it adds great texture and segments the flavors wonderfully. If you have the patience, check out the recipe below!
Cook Time: 15 Min. Serves: 4 Calories: 554 Total Fat: 28 grams Protein: 22 grams
Braised tofu and black bean layered burrito with fresh avocado, non-fat sour cream, mexican cheese, and brown rice.
INGREDIENTS:
1 can of organic black beans
1 cup of long grain brown rice
1/4 head of lettuce
4 flour tortillas
2 medium avocados
9 ounces of firm tofu
4 tablespoons of non-fat sour cream
4 tablespoons of salsa
1/2 cup of mexican cheese
INSTRUCTIONS:
1. Begin by cutting your tofu into long strips and braising the pieces in a non-stick skillet over medium heat with a little canola oil and salt and pepper to taste. Some of my friends like to toast cumin seeds with the tofu at this stage but I prefer not to.
2. Cook your brown rice. If you are making a small quantity of brown rice, Trader Joes sells microwavable brown rice that is ready in 60 seconds. Just sayin…
3. There are a ton of tortilla options on the market. I used a plain old flour tortilla mostly because they are resilient e.g. they don’t break easily. However there are some great alternatives such as multigrain, low carb, and low fat tortillas that will work fine as well.
4. The key to the success for this burrito is not getting over-zealous with the amount food you pack into each layer. You won’t be able to close the burrito at the finish of assembly!
5. Layer 1: cheese and brown rice. The rationale for cheese in layer 1 is that when you fry each side at the end of the assembly the cheese will melt nicely. Next add a nice big piece of iceberg lettuce. Layer 2: black beans and avocado. Add another nice big piece of iceberg lettuce. Layer 3: braised tofu, sour cream, and salsa.
6. Spray your non-stick skillet with a mist of canola oil and brown both sides of the burrito. The main purpose of this is to seal the burrito as well as get the tortilla nice and warm. Depending on the level of heat this may take about a minute and a half on each side.
7. Cut the burrito carefully and plate it!
Look below for all the nutrition facts as well as a break down of the nutrition for all the ingredients!
Nutrition Facts
Amount Per Serving
Calories from Fat 250 Calories 554
% Daily value
| Ingredient | Linked To Nutritional Value | Cal | Fat | Carb |
|---|---|---|---|---|
| PER SERVING: | 553.1 | 27.8 | 58.4 | |
| 10 Ounce-weight black beans | Beans, black, cnd | 54.525 | 0.275 | 9.275 |
| 1 Cup brown rice | Rice, brown, long grain, ckd | 54.125 | 0.45 | 11.2 |
| 4 Each flour tortilla | Tortilla, flour, rtb, 7″ to 8″ | 143.525 | 3.575 | 23.625 |
| 2 Each avocado | Avocado, avg, fresh | 160.8 | 14.75 | 8.575 |
| 9 Ounce-weight tofu | Tofu, firm | 63.225 | 4.225 | 0.725 |
| 4 Tablespoon sour cream | Sour Cream, fat free | 11.85 | 0 | 2.5 |
| .5 Cup mexican cheese | Cheese, Mexican, cheddar jack, shred | 55 | 4.5 | 0.5 |
| 4 Tablespoon salsa | Salsa, med | 10 | 0 | 2 |
Love to hear you thoughts below!
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I also love to substitute non-fat Greek yogurt for sour cream. It’s rich, thick, slightly tart, and I get to sneak in some probiotics!