These Meal Prep Black Bean & Sweet Potato Burritos are the perfect thing to freeze and pull out for a healthy, pre-made lunch. The black beans provide the protein, while the sweet potato adds to the nutrition content of the recipe. Not to mention, the sweetness from the sweet potatoes really add another depth of flavor, complimenting the black bean mixture perfectly. The tamari and dijon mustard mixed with the black beans, create an interesting variation of a burrito, but one you will be pleasantly surprised to enjoy.
Ingredients for Black Bean & Sweet Potato Burritos:
Sweet Potatoes- The sweetness from these potatoes adds a new layer of flavor in these black bean burritos. Not to mention, a great way to add extra fiber to the meal and more vitamins and antioxidants.
Extra Virgin Olive Oil- We use EVOO here to saute the onion and garlic. Other oils will work as substitutions, but EVOO is the healthiest option of oil due to it’s high content of polyphenols.
Yellow Onion- Make sure these are cut in small cubes so they mix easily into the beans.
Garlic- An ingredient used to bring out flavor and make a recipe truly flourish. The garlic should be chopped finely.
Black Beans- A good source of plant-based protein. I use a can of black beans but you can also rehydrate beans on your own if you prefer a less processed version. Be sure to set time aside for that, as it will take a few hours to cook the beans.
Frozen Corn- Canned or fresh corn are options as well. I like frozen corn due to the convenience factor, the taste resembling fresh corn, retaining a few more vitamins and the lack of added sodium compared to canned.
Green Bell Pepper- This is cut in cubes and added to the burrito fresh, to add a bit of crunch. If you aren’t a fan of fresh green bell peppers you can throw them in with the onion and garlic and saute them instead. Red, yellow or orange peppers are also optional if desired.
Dijon Mustard- Be careful with this ingredient. Surprisingly it adds a little bit of heat. If you add too much, it can easily be overpowering and drown out the flavors of other ingredients.
Cumin- A spice you don’t want to miss! It’s going to really bring all the flavors together and bring it that “Mexican-y” flavor you expect in a burrito.
Tamari- This adds uniqueness to the burrito, creating almost like a smoky flavor, but it really sets this recipe apart from your average burrito.
Brown Rice Tortilla- Whole wheat, or oat tortillas can also be used, but the key is making sure they are big enough to wrap everything inside.
Ingredients:
- 6 Sweet Potato (large, peeled and sliced)
- 2 tbsps Extra Virgin Olive Oil
- 2 Yellow Onion (medium, diced)
- 4 Garlic (cloves, minced)
- 4 cups Black Beans (cooked, from the can)
- 1 cup Frozen Corn
- 1 Green Bell Pepper (diced)
- 1 cup Water
- 1/4 cup Dijon Mustard
- 2 tsps Cumin
- 3 tbsps Tamari
- 1/4 tsp Sea Salt (or more to taste)
- 10 Brown Rice Tortilla (11 inches)
Directions:
- Bring a pot of water to a boil. Place sweet potatoes in a steamer over boiling water and cover. Let steam for 7 minutes, or until tender. Mash with a potato masher.
- Meanwhile, heat oil in a medium skillet and saute the onion and garlic until soft. Set aside.
- In a bowl, add black beans and mash with a potato masher. Mix in the sauteed onion and garlic, corn, bell pepper, water, mustard, cumin and tamari until thoroughly combined. Season with salt as needed.
- Divide the mashed sweet potato and black bean mixture evenly between the tortillas and fold into burritos.
- If eating immediately, heat the burritos in the oven at 350ºF (177ºC) for 10 to 12 minutes or until warmed through. Wrap the remaining burritos in foil and freeze in a freezer-safe bag. See notes section for instructions on how to reheat.
*Fresh kale was added to this recipe in this photo.
Notes:
- Reheating in the Oven- Heat in the oven at 350ºF (177ºC) for 30 minutes from frozen (or less if already defrosted), then unwrap and return to the oven for another 10-15 minutes for a crispy wrap (optional).
- Reheating in the Microwave- Remove foil from defrosted burritos and microwave for 1 to 2 minutes (times will vary depending on the power of your microwave).
- Make it Spicy- Add more chilli powder, cayenne pepper, hot sauce and/or sliced jalapeno.
- Serve it With- Greek yogurt, sour cream, feta cheese, tomatoes, avocado and/or salsa.
- No Brown Rice Tortillas- Use corn or whole wheat tortillas instead.
- Less Work- Use refried beans, or process the beans in a food processor.
Health Insights:
- Fiber- This recipe is rich in dietary fiber, which is essential for a healthy digestive system. The black beans, sweet potatoes, and brown rice tortillas all contribute to the high fiber content. Fiber can help to prevent constipation, lower cholesterol levels, and control blood sugar levels.
- Vitamins and Minerals- The ingredients in this recipe provide a variety of essential vitamins and minerals. Sweet potatoes are a great source of Vitamin A, while the black beans and brown rice tortillas contribute to the iron content. The green bell pepper and yellow onion add Vitamin C, and the extra virgin olive oil provides Vitamin E. These vitamins and minerals support various bodily functions including immune function, vision, and cell growth.
- Plant-Based Protein- Black beans are a good source of plant-based protein, making this recipe a great option for vegetarians and vegans. Protein is essential for building and repairing tissues, making hormones, and supporting a healthy immune system.
