Bean burritos are mouth watering refreshments. Be it the evening snacks, or brunch time or quick dinner, it is an all purpose meal, satisfying every appetite. They can be packed for take-outs or can be served garnished on the table.
Children will enjoy the bean burritos after school hours, and husbands, after office hours, or be it guests over a gossip session, it is enjoyed by all. But this fast food option comes with a negative baggage; refried bean burritos available in the fast food joints is not a very healthy option since it is high in saturated fatty acids, trans fat and has a good count of calories.
But when prepared at home we can switch to healthier options.
Maida in Tortillas of the burritos can be replaced with whole wheat option. This increases the dietary value of the food served. Fiber content of the overall dish increases by folds when replaced with whole wheat flour, as beans too are rich in fiber and proteins.
Minimum use of oil, that too the extra virgin olive oil will further increase the nutritional significance of the burritos. Thus by making these small replacements we can snack on bean burritos in a healthy way.
1/3 cup maida or the whole wheat atta
2 tbsp maize flour
Tinned beans or kidney beans (rajma)
½ cup of tomato puree
Salt to taste
Red chilli powder, add to taste
2 large onions chopped
½ kg tomato chopped
1 capsicum chopped
4-5 dry red chillies or chilli flakes
Cooking medium olive oil
For the Tortillas: Mix 1/3 cup maida with 2 tbsp maize flour or simply take ½ cup maida and make semi soft dough. Knead well with luke warm water and roll out small rotis. Cook both the sides lightly on a non stick pan pressing lightly with cloth on a medium flame.
For the Red Sauce: Heat ½ tsp of olive oil. Add 1 large chopped onion to it, fry till it becomes soft and loses color, in the non stick pan. Add ½ kg chopped tomatoes to it along with salt, dried red chillies and 1 cup water. Cook on medium flame till tomatoes are soft. Blend and strain. Heat the sauce again adding one and a half tsp of sugar and ¼ tsp of ajwain to it. Set aside.
For the Stuffing: Heat 1 tsp olive oil, fry 1 large chopped onion, add capsicum and fry again till it becomes soft. Add ¾ cup tinned beans or boiled kidney beans (rajma), along with ½ cup tomato puree and 4 tbsp tomato sauce. Add salt, and red chilli powder to taste and cook for a few minutes. Keep aside.
Pre-heat the oven at 200 C. Fill each tortilla with the stuffing and give the shape of burrito. Spread red sauce on the baking dish; place the tortillas on top of the sauce. Spread red tomato sauce on the top. Take ¼ cup cream, spread on top along with grated cheese. Bake for 15 minutes. Enhance its appearance with coriander leaves and serve hot.