Ingredients with Measurements:
- 1 cup millet
- 2 cups water
- 1 can black beans, drained and rinsed
- 1 red bell pepper, diced
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 tsp ground cumin
- 1 tsp chili powder
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1 tbsp olive oil
- 8 whole wheat tortillas
- 1 cup shredded cheddar cheese
- 1/2 cup salsa
- 1/4 cup chopped fresh cilantro
Special equipment needed:
- Large skillet
- Medium saucepan
- Wooden spoon
- Measuring cups and spoons
- Cheese grater
Step-by-step instructions:
1. In a medium saucepan, bring the water to a boil. Add the millet and reduce the heat to low. Cover and simmer for 20 minutes or until the water is absorbed and the millet is tender.
2. In a large skillet, heat the olive oil over medium-high heat. Add the onion and red bell pepper and sauté for 5 minutes or until the vegetables are tender.
3. Add the garlic, cumin, chili powder, salt, and black pepper to the skillet. Stir to combine and cook for 1 minute or until fragrant.
4. Add the black beans to the skillet and stir to combine. Cook for 5 minutes or until the beans are heated through.
5. Add the cooked millet to the skillet and stir to combine with the black bean mixture.
6. Warm the tortillas in the microwave for 30 seconds or until soft.
7. Spoon the millet and black bean mixture onto each tortilla. Top with shredded cheese, salsa, and chopped cilantro.
8. Roll up the tortillas and serve immediately.
Time:
Preparation time: 10 minutes
Cooking time: 30 minutes
Temperature:
Medium-high heat for the skillet
Serving size:
8 burritos
Nutritional information:
Calories: 360
Fat: 11g
Saturated Fat: 4g
Cholesterol: 20mg
Sodium: 710mg
Carbohydrates: 50g
Fiber: 10g
Sugar: 3g
Protein: 16g
Substitutions for ingredients:
- Quinoa can be used instead of millet.
- Pinto beans or kidney beans can be used instead of black beans.
- Green bell pepper can be used instead of red bell pepper.
- Monterey Jack cheese can be used instead of cheddar cheese.
- Guacamole can be used instead of salsa.
Variations:
- Add cooked chicken or ground beef to the burritos for a meatier version.
- Add sliced avocado or guacamole to the burritos for extra creaminess.
- Top the burritos with sour cream or Greek yogurt for added tanginess.
Tips and tricks:
- Make sure to rinse the millet before cooking to remove any debris.
- Use a non-stick skillet to prevent the ingredients from sticking to the bottom.
- Warm the tortillas in the microwave or on a skillet before filling them to make them more pliable.
Storage instructions:
Leftover burritos can be stored in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
To reheat the burritos, wrap them in foil and bake in a preheated 350°F oven for 10-15 minutes or until heated through.
Presentation ideas:
Arrange the burritos on a platter and garnish with chopped cilantro and sliced jalapeños.
Garnishes:
- Chopped cilantro
- Sliced jalapeños
- Diced tomatoes
- Sliced avocado
- Sour cream or Greek yogurt
Pairings:
- Mexican rice
- Refried beans
- Corn on the cob
- Guacamole and tortilla chips
Suggested side dishes:
- Mixed green salad with vinaigrette dressing
- Roasted sweet potatoes
- Grilled vegetables
Troubleshooting advice:
- If the millet is too dry, add a splash of water or vegetable broth to the skillet to moisten it.
- If the burritos are too spicy, reduce the amount of chili powder or omit it altogether.
Food safety advice:
- Make sure to cook the millet and black bean mixture to an internal temperature of 165°F to ensure that it is safe to eat.
- Store leftover burritos in the refrigerator within 2 hours of cooking.
Food history:
- Burritos originated in Mexico and were traditionally filled with beans, rice, and meat.
Flavor profiles:
- The millet and black bean mixture is savory and slightly spicy, while the tortilla adds a chewy texture. The cheese and salsa add richness and tanginess to the dish.
Serving suggestions:
- Serve the burritos with a side of Mexican rice and refried beans for a complete meal.
- Top the burritos with guacamole and sour cream for added creaminess.
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