Physicians Committee for Responsible Medicine (PCRM)
Recipe of the Week

Jan. 14, 2013

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plate_Small_question_mark.pngWant to change it up? Swap the black beans for some crumbled tofu to make tofu scramble breakfast burritos instead.

Food for Life TV
This breakfast option is low in overall fat content, especially in comparison with traditional burritos. Watch Dr. Neal Barnard on Food for Life TV discussing type 2 diabetes and how a low-fat diet can help.

International Conference on Diabetes

Join Dr. Neal Barnard and other leading experts in Washington, D.C., for the International Conference on Diabetes on July 18-19, 2014. Learn more here.


Black Bean Breakfast Burritos


Take a break from your morning smoothie or bowl of oatmeal and try this savory Black Bean Breakfast Burrito! Packed with vegetables and beans, it is the perfect combination of plant foods to power you through your day.

Make this recipe in bulk and freeze the burritos individually to eat throughout the week.

Makes 12 servings


1/4 cup water
1 onion, diced
2 bell peppers (red, orange, yellow, or green), seeded and diced
1 tablespoon ground cumin
1/2 teaspoon crushed garlic
black pepper, to taste
3 cups drained canned or cooked black beans
10 button mushrooms, sliced
2 ripe tomatoes, chopped
1/2 cup salsa
3 cups cooked brown rice
Salt or tamari, to taste
Tabasco sauce, to taste
12 whole-grain tortillas


Heat water in a large saucepan or wok. When hot, add onion and sauté until limp. Add bell peppers, cumin, garlic, and black pepper, and cook and stir 2 minutes longer. Add a little more water if necessary, to prevent sticking. Stir in black beans, mushrooms, tomatoes, and salsa, and cook and stir until mushrooms are tender, about 10 minutes. Add rice and season to taste with salt or tamari and Tabasco sauce. Serve on warm tortillas, folded or rolled up to enclose filling.

Per serving: 230 calories; 2.4 g fat; 0.5 g saturated fat; 9% calories from fat; 0 mg cholesterol; 9.2 g protein; 45 g carbohydrates; 2.7 g sugar; 9.8 g fiber; 271 mg sodium; 58 mg calcium; 2.7 mg iron; 29.7 mg vitamin C; 499 mcg beta-carotene; 0.8 mg vitamin E

Source: Breaking the Food Seduction by Neal Barnard, M.D.; recipe by Jo Stepaniak; © Jo Stepaniak 2005, published by permission.

Please feel free to tailor PCRM recipes to suit your individual dietary needs.


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