PCRM
HOME  |  ABOUT DONATE  
Physicians Committee for Responsible Medicine (PCRM)
Recipe of the Week

Jan. 14, 2013

Printer Friendly

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

dotline
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.
dotline

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

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

Ingredients

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

Directions

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.


PCRM

5100 Wisconsin Ave., N.W.
Suite 400
Washington, D.C. 20016
Contact: 202-686-2210
E-mail: info@pcrm.org
Website: www.pcrm.org

Change E-mail Preferences
Unsubscribe

RECIPE OF THE WEEK
Recipe Archives: PCRM and TCP
Online Meal Planner
FAQs About Vegan Diets
FAQs About Nutrition

COOKING CLASSES
Class Schedules
Class Testimonials
Food for Life Kids
Become a Cooking Instructor

FOOD FOR LIFE TV
Video Archive
Core Classes
Food for Life YouTube Channel

DIABETES
Learn the Basics
Facts Sheets and Recipes
Diabetes FAQs
Success Stories

RESOURCES
PCRM Literature
Nutrition's Role in Health
Power Plate
Vegetarian Starter Kit

21-Day Kickstart
CONNECT WITH PCRM >> Be a fan on Facebook. icon_twitter_kick_gr_85 icon_flickre_kick_85  icon_youtube_kick_85 


If you are having problems viewing this message, click here to view it in your browser.

This site does not provide medical or legal advice. This Web site is for informational purposes only.
Full Disclaimer | Privacy Policy

Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210     Email: pcrm@pcrm.org