I'm one of those people that remembers music lyrics after listening to a song once. This is a skill I’d almost rather not posses as I often blurt out one-liners in random settings and often with complete strangers. Last week I was chatting with a coworker when we realized we needed to get back to work. She said, “okay – back to life” to which I responded in a melodic tune “back to reality“. I mean she did smile but c’mon! This happens to me all the time, and in more cases than I dare admit people don’t know the song I’m referring to. It can get embarrassing.
I’m mentioning this because every time I cook with beans I start to hum this tune, either aloud or in my head: “beans, beans the magical fruit! The more you eat, the more you toot! The more you toot, the better you feel – so beans, beans at every meal!” See what I mean? Totally inappropriate to be mentioning ‘tooting’ when I’m trying to persuade you to make this burrito bowl. But that’s just me and I’m strange and I’ll keep it that way. Being ‘normal’ is boring.
This recipe is pretty straight forward. Nothing fancy. Grab a can of beans if you’re too much in a rush to make them from scratch. Toss in some spices and while it’s cooking quickly whip together the salsa. Bam! Less than 20 minutes later dinner is served.
Dietitian's Intermission: Did you know beans are very high in molybdenum. Ya, I didn't know what that was either. It sounds made up - what other word do you know that as the letter D following the letter B? Well, it is a real thing: it's an essential trace element that's necessary for all animals. Kidney beans are also a good source of other minerals including copper, manganese, phosphorus, iron, potassium, and magnesium. Sounds like half the periodic table inside one little kidney shaped bean. Pretty cool. But there's more: it's also high in vitamins include folate (aka Vitamin B9) and thiamine (aka Vitamin B1). Oh, and one more thing: kidney beans are a wonderful source of protein (why it makes such a wonderful meat substitute) and finer (remember: 'the more you toot!').
I made this recipe rather simple because I feel the salsa imparts loads of flavour. If you have any extra sauces feel free to add it to the bean recipe. I imagine any hot sauce, BBQ-type sauce, curry or thai coconut sauce would taste divine.
Dietitian's Proposition: If you're new to eating beans I'd start with a smaller portion size and gradually increase as you start to incorporate it into your diet more and more. Some people go from eating nothing to a huge portion and wonder why they get so bloated. It takes time for your body to adjust. Also, drink plenty of water! Remember beans are a high finer food, so to keep it moving it needs water.
The salsa in this recipe need not be only enjoyed with this dish. It makes a wonderful snack, appetizer, or potluck contribution. Eat it with some crackers, toasted pita or even on it’s own (guilty as charged).
This is what I love about eating whole foods from plant sources: the colours!
Purple Burrito Bowl With Avocado Mango Salsa
▸ ▹ Vegan, gluten-free, soy-free, refined sugar-free, nut-free
Yield: 4 servings
Prep Time: 10 min
Cook Time: 10 min
Total Time: 20 min
INGREDIENTS: THE BEAN FILLING
1 tsp (5 mL) vegetable oil
3 cups (560 g) cooked red kidney beans (or 2x 15 oz can of bean of choice)
1 tomato, chopped
1/4 cup (60 mL) water
1 Tbsp (7 g) onion powder
1 Tbsp (4 g) oregano
3-4 leaves of basil
½ tsp paprika
1/8 tsp ground black pepper
1/8 tsp chili pepper
2 Tbsp (30 mL) ketchup or hot sauce (optional)
INGREDIENTS: THE BURRITO BOWL GARNISH
4 tortillas (gluten-free if desired)
½ red cabbage, cut into thin strips
1 red bell pepper, cut into strips
2 stalks green onion, chopped
1/4 cup (15 g)cilantro, chopped
INGREDIENTS: THE AVOCADO MANGO SALSA
1 avocado, cubed
1 large mango (or 2 small), cubed
2 medium tomatoes, cubed
½ lime, juiced (~1 Tbsp or 15 mL)
¼ cup (15 g) cilantro, diced
½ medium red onion, diced
Add oil, beans, and chopped tomato to a medium-sized pot on medium-high heat. Stir to combine. Continue to stir for 3-5 minutes until the tomatoes and beans have heated and softened.
Reduce to medium heat and add the water and bean-filling spices. Partially cover.
While the beans are marinating in spices on the stove, place all salsa ingredients into a bowl and mix to combine.
Return periodically to the beans and stir to avoid burning. Feel free to mash beans into a chunky puree if desired.
After 10-15 minutes on the stove, the beans are ready. Until ready to serve, reduce the heat to low and add a splash of water if needed to allow the spices to continue to infuse into the beans.
Toast the tortilla wraps, cut the cabbage and prepare the garnish.
Place tortilla on plate.
Add bean filling.
If you have any extra sauces feel free to add it to the bean recipe. I imagine any hot sauce, BBQ-type sauce, curry or thai coconut sauce would taste divine.
Did You Try This Recipe?
Let me know how it went! Comment below and share a picture on Instagram with the hashtag #pickuplimes