Ingredients with Measurements:
- 1 cup groats
- 1 can of black beans (15 oz)
- 1 red bell pepper, sliced
- 1 onion, chopped
- 2 cloves of garlic, minced
- 1 tbsp olive oil
- 1 tsp cumin
- 1 tsp chili powder
- Salt and pepper to taste
- 4 large tortillas
Special equipment needed:
- Large skillet
- Pot for cooking groats
Step-by-step instructions:
1. Rinse groats and place them in a pot with 2 cups of water. Bring to a boil, then reduce heat and simmer for 20-25 minutes until tender.
2. In a large skillet, heat olive oil over medium heat. Add onion and bell pepper and cook until softened, about 5 minutes.
3. Add minced garlic, cumin, chili powder, salt, and pepper to the skillet and cook for an additional minute.
4. Add the can of black beans (drained and rinsed) to the skillet and stir to combine.
5. Once the groats are cooked, drain any excess water and add them to the skillet with the bean mixture. Stir to combine and cook for an additional 2-3 minutes.
6. Warm the tortillas in the microwave or on a skillet.
7. Spoon the groat and bean mixture onto each tortilla and roll up tightly.
Time:
Preparation time: 10 minutes
Cooking time: 30 minutes
5. Temperature:
Medium heat
Serving size:
4 servings
Nutritional information:
Calories: 350
Fat: 7g
Carbohydrates: 59g
Protein: 15g
Fiber: 15g
Substitutions for ingredients:
- Any color bell pepper can be used instead of red.
- Kidney beans or pinto beans can be used instead of black beans.
- Quinoa or brown rice can be used instead of groats.
Variations:
- Add shredded cheese to the burrito before rolling it up.
- Top the burrito with salsa, guacamole, or sour cream.
- Add diced tomatoes or corn to the bean and groat mixture.
Tips and tricks:
- Make sure to rinse the groats before cooking them to remove any debris.
- Use a non-stick skillet to prevent sticking.
- Warm the tortillas before rolling them up to prevent them from tearing.
Storage instructions:
Leftover burritos can be stored in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
To reheat, microwave the burrito for 1-2 minutes or until heated through.
Presentation ideas:
Serve the burritos on a plate with a side of salsa and guacamole.
Garnishes:
Chopped cilantro or green onions can be used as a garnish.
Pairings:
Serve with a side of Spanish rice or a salad.
Suggested side dishes:
Spanish rice or a side salad.
Troubleshooting advice:
If the mixture is too dry, add a splash of water or vegetable broth to the skillet.
Food safety advice:
Make sure to cook the groats and beans thoroughly to prevent any foodborne illnesses.
Food history:
Burritos originated in Mexico and are now a popular dish in many parts of the world.
Flavor profiles:
The groats and beans provide a nutty and earthy flavor, while the spices add a smoky and slightly spicy kick.
Serving suggestions:
Serve the burritos with a side of salsa and guacamole for a complete meal.
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