CRISPY BLACK BEAN QUINOA BURRITOS
It’s been a long training season, hasn’t it? But less than two weeks now until race day, Pittsburgh Runners of Steel, and the culmination of all your hard work.
Though you’re now tapering, your body still needs fuel to recover and repair itself. You don’t want to starve yourself because you’re cutting down on mileage, but you do want to make sure your daily calories count. This vegetarian burrito is packed with protein and carbs, both of which are essential to rebuild muscle fibers and top off your glycogen tanks.
What’s also nice about this recipe -- besides it being easy to make and easy on the budget -- is that you can prepare it ahead. Plus, it makes a lot of servings, which means lots of delicious leftovers.
1 tablespoon olive oil
1 small yellow onion, diced
1 clove garlic, minced
1/2 cup each diced red and green bell pepper
15-ounce can organic black beans, rinsed and drained
1 1/2 teaspoons chili powder
1 teaspoon cumin
1/4 cup fresh cilantro, chopped
Juice 1/2 lime
Salt and black pepper, to taste
Cilantro-Lime Quinoa (recipe follows)
2 cups shredded cheddar cheese
10 burrito-sized flour tortillas
In large skillet, heat olive oil over medium heat. Add onion and cook until tender, about 5 minutes. Add garlic and cook for 2 minutes. Stir in the peppers, black beans, corn, chili powder, cumin and cilantro. Cook for 5 minutes. Add fresh lime juice and season with salt and pepper to taste.
Place a few spoonfuls of cilantro lime quinoa in center of tortilla, leaving 1/2[inch border around edges, then add shredded cheese and bean/corn mixture down the center of the quinoa. Roll burritos, by folding over the ends and rolling up. Continue making the rest of the burritos.
Heat a large non-stick skillet or griddle pan over medium heat. Arrange burritos, seam-side down, in pan or griddle and cook until golden brown and crisp, about 2 to 3 minutes per side. Serve warm with avocado dip (smashed avocados mixed with yogurt, minced garlic, chopped cilantro and jalapeno, cumin and fresh lime juice).
Makes 10 burritos.
Nutrition information per burrito: 450 calories, 15 grams fat, 62 grams carbohydrates, 17 grams protein
CILANTRO LIME RICE
2 cups vegetable broth
1 cup quinoa, rinsed and drained
1 clove garlic, minced
2 tablespoons fresh lime juice
1/3 cup chopped cilantro
1/4 teaspoon granulated sugar
Salt and pepper to taste
In large pot, bring broth to a boil. Stir in quinoa and cook until broth is evaporated and quinoa is tender, about 20 minutes. Pour quinoa into a medium bowl and fluff with fork. Stir in garlic, lime juice, cilantro and sugar. Season to taste with salt and pepper.
Gretchen McKay photo