Beef and bean burritos
Easy
6 servings
17 serves of veg
15m preparation
30m cooking
Ingredients
- olive or canola oil spray
- 1 large onion, peeled and diced
- 500g lean beef mince
- 2 teaspoons ground cumin or coriander
- 1 teaspoon paprika
- 2 tablespoons no-added-salt tomato paste
- 1 medium zucchini, grated
- 1 red capsicum, finely diced
- 1 carrot, peeled and grated
- 420g can reduced salt corn kernels, rinsed and drained
- 400g can diced tomatoes
- 400g can no-added-salt red kidney beans, rinsed and drained
- 12 wholegrain or reduced-fat tortillas or soft wraps (20cm)
- 2 cups grated reduced-fat cheddar cheese
- 3 tomatoes, diced
- 6 large lettuce leaves, shredded
- 3 spring onions, trimmed, chopped (including green tops)
Method
- Spray a large non-stick saucepan with oil and place on medium to high heat.
- Cook onion for 3 minutes, stirring occasionally.
- Add mince and brown for 5 minutes, stirring to break up lumps.
- Mix through cumin, coriander, paprika and season with pepper; cook for 1 minute until fragrant.
- Add tomato paste, stir well to combine then add zucchini, capsicum, carrot, corn kernels, tomatoes and beans.
- Simmer uncovered for 20 minutes, or longer if time permits, stirring occasionally until thickened.
- Heat tortillas in the microwave for 1 minute on high, or according to packet instructions.
- Place 2 tortillas on each plate. Using a slotted spoon to remove excess sauce, top each tortilla with ½ cup beef mix and sprinkle with cheese. Add tomatoes, lettuce and spring onions then roll up to enclose filling.
Alternatives
- Replace beef with lean chicken mince.
- For extra spice, add 1 teaspoon chilli powder.
- For a vegetarian option, omit the beef and add another can of red kidney beans.
Storage Suggestions
- Freezing: allow cooked beef mix to cool before freezing in an airtight container for up to 3 months. Thaw overnight in the fridge then reheat in the microwave or heat through on the stove.
Equipment List
- Non-stick saucepan
- Stirring spoon
- Plates
- Slotted spoon
Acknowledgements
Recipe from LiveLighter® campaign © State of Western Australia 2013 reproduced with permission.
