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Healthy Black Been and Rice Burritos

Updated on July 18, 2011

Searching for Lunch

When you are looking for something to have for lunch at work, it is hard. It is always a challenge to have something that is low in calories and low in carbs, fat, and sodium. I have concocted this recipe to meet my needs and make it easy to have a lunch that is tasty, filling, and healthy to eat.

My approach is to have something that tastes good and is satisfying and yet has little or no fat, sodium and a reasonable amount of carbs.

I know that you all will want to have those big fat flour tortillas. But let me tell you what I found in the nutritional panel of tortillas. First, they are not all made equally. Some are made with low fat and low sodium.

Corn has way less of everything, for example:

Mission Flour Tortilla 8 Inch: 146 Calories, 249 milligrams sodium

Mission Corn Tortilla 7 inch: 70 Calories, 10 milligrams sodium

It also is more difficult to make a burrito with it, but it is worth a little extra mess.

So Start with a low calorie low sodium product and build from there.

Also meat burritos have way more fat and sodium than meatless ones. So I decided to make mine without meat. If you add meat, take into consideration the fat and sodium content and use very lean choices.

Tortilla Choice

I finally decided to go with a Low Carb, low fat Olive Oil tortilla because it was a low calorie option.  I found 10 inch wraps that have 100 calories.   The tortilla is thin and perfect for this.  I am on the lookout for some of those thin corn tortillas.  Corn tortillas are easy to find, but they are not available as a 10 inch wrap, at least I haven't found them yet.

The one I chose is whole grain wheat, and meets all of my requirements.   The sodium level is 14% of the daily recommended levels, so that is a little high but not outrageously high and not much sodium is added to the rest of the burrito.

The fat in the wrap is extra virgin olive oil so it is the good kind of fat.  

Beans and Burritos

Beans for filling are great and are what makes a burrito a burrito. Canned beans are usually salty, even the low sodium ones have a lot. Any kind of bean can be used but I chose a mix. I decided to use a dry soup mix with about 20 different varieties of beans. I cooked them slowly over a low heat until they were soft and then drained the liquid and seasoned them with two tablespoons of ground hot chilies. These beans have a very low sodium content. Adding salt will elevate the sodium level.

Lots of Onion
Lots of Onion
Cook tortilla without oil in a non-stick pan.
Cook tortilla without oil in a non-stick pan.
Assembled Burritos.
Assembled Burritos.


Burritos can be Made of Beans and Cheese in a tortilla wrap. Or, you can add a variety of fillings. For these, I add a variety of ingredients.

Tortillas 10 inch wraps

Beans cooked and soft (any kind is fine, black beans are popular) 1/4 Cup

Brown Rice 1/4 Cup

Onion Chopped and Sauteed 1/4 Cup

Mixed Vegetables Southwest blend (corn, peppers, onion) 1/2 cup

Grated Parmeson Cheese 1 tablespoon

Season the ingredients with chopped hot chilies. I used about 2 tablespoons for 6 burritos. Add chilies to taste. Some people like it really hot and you can add to taste. Be careful, chillies tend to creep up on you.

Assemble each of the burritos by placing the ingredients in the center of the tortilla and then fold the sides over and roll the tortilla until it is in the right shape, place in a container for freezing.

Wrap the frozen tortilla in a paper towel and microwave until hot. I think the best way to heat them is to place them in the microwave and run on high for one minute. Turn it over and then heat for another minute. Keep tuning the burrito over and heating for an additional 30 seconds until it is thoroughly heated. Do not over heat, this will make the tortilla tough.


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    • SteveoMc profile imageAUTHOR


      7 years ago from Pacific NorthWest

      @LilliyGrillzit Thanks for reading, hope this really did inspire you to cook. LOVE IT!

    • LillyGrillzit profile image

      Lori J Latimer 

      7 years ago from The River Valley, Arkansas

      Yummy, you are a good writer and wonderful cook. I really like the recipe. Makes me want to go cook. Thanks

    • SteveoMc profile imageAUTHOR


      7 years ago from Pacific NorthWest

      @Peggy W I think that your plan is great and I could just put some of the fixings in a container and the put it in the microwave and top it with hot sauce. Thanks for the suggestion.

    • Peggy W profile image

      Peggy Woods 

      7 years ago from Houston, Texas

      For at home eating (would be a bit messy to try and take for work) if you want to use corn tortillas, think of using two of them stacked on top of one another with some of the bean mixture and anything else you use between and on top of them. Eat it open-faced (in other words, not rolled). Works for us! I always top it with chunky hot sauce. Yum!

    • SteveoMc profile imageAUTHOR


      8 years ago from Pacific NorthWest

      Hey Allan, thanks for reading...I think you might like these, be sure to use your favorite hot sauce.

    • Allan Douglas profile image

      Allan Douglas 

      8 years ago from Great Smoky Mountains, Tennessee

      I love black beans, I love brown rice and I love burritos, gotta be a winner! (of course I love pickles and I love ice cream but would not try pickle ice cream) But I will try your burritos. Thanks for the info on corn vs flour tortillas, eye opening indeed. My wife probably knew this, I just trust her, but I didn't.

    • SteveoMc profile imageAUTHOR


      8 years ago from Pacific NorthWest

      bayoulady thanks for stopping by....I know, but if you just had one of these burritos, it would only be about 275 calories, you would be satisfied and slim. Never tried em cold. Don't know if I would like it.

    • bayoulady profile image


      8 years ago from Northern Louisiana,USA

      Hi Steveo,

      Great suggestions. Now I am wanting a burrito.Shucks! I'm going to stop reading food hubs in the middle of the day!

      Another thing I like about burritos is they are okay cold for a take away lunch.

    • Hello, hello, profile image

      Hello, hello, 

      8 years ago from London, UK

      They sound great and any beans are my favourite. Thank you for sharing.

    • SteveoMc profile imageAUTHOR


      8 years ago from Pacific NorthWest

      dallas thanks for reading and leaving a comment....this turned out really good and healthy too. That is a combination that is hard to achieve.

    • SteveoMc profile imageAUTHOR


      8 years ago from Pacific NorthWest

      Katiem thanks for stopping by, this really is good. Glad it sounds right to you....I was going to eat these for a week, but now they are all gone, my co-workers looked so forlorn, I had to let them have em....they loved them.

    • SteveoMc profile imageAUTHOR


      8 years ago from Pacific NorthWest

      breakfastpop Glad you stopped by.....nice change from all the breakfast food you offer. LOL This is pretty good.

    • dallas93444 profile image

      Dallas W Thompson 

      8 years ago from Bakersfield, CA

      Sounds great. Got to go to the store and get black beans!

    • katiem2 profile image


      8 years ago from I'm outta here

      What a great recipe, my daughters and I love rice and beans and this is def on the menu for this week now. I appreciate fresh new dinner ideas as the kids so often don't know what they want and I run out of menu ideas or just get bored. Love your Healthy Black Bean and Rice Burritos. Thanks :)

    • breakfastpop profile image


      8 years ago

      Love the sound of this recipe. Thanks.

    • SteveoMc profile imageAUTHOR


      8 years ago from Pacific NorthWest

      Expandyourmind Thanks for reading...these really are good.

    • ExpandYourMind profile image


      8 years ago from Midwest USA

      Sounds delicious and healthy. Thanks for passing on this lunch idea; I will try it.

    • SteveoMc profile imageAUTHOR


      8 years ago from Pacific NorthWest

      justom There was garbonzo in this too.....I tried these out on co-workers, they liked em, made a second time with corn tortillas, and added some hot chilies and chicken and they loved em. Gotta make sure I spice em up. Thanks for the read and comment.

    • justom profile image


      8 years ago from 41042

      Steveo (I finally spelled that right:-) I love bean burritos. I use black beans and garbonzo beans and I always fire mine up with hot peppers and still use some hot sauce and ALWAYS onions and garlic (I use those 2 in just about everything I eat). Good hub man, Peace!! Tom


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