Black Bean Breakfast Burrito Recipe

Breakfast burritos have become a weekend staple in our home, and this Black Bean Breakfast Burrito recipe from Nettie Cronish and Cara Rosenbloom’s “Nourish” has quickly risen to the top of our favorites list. What I love most about this recipe is how it manages to be both incredibly satisfying and genuinely healthy. The combination of hearty black beans, savory hash browns, fluffy scrambled eggs, and creamy avocado wrapped in a warm whole wheat tortilla is simply irresistible. Even my kids, who can sometimes be picky eaters, devour these burritos without a fuss. The fact that they can be prepped ahead of time makes busy weekday mornings a breeze, and honestly, they’re just as delicious reheated as they are fresh. If you’re looking for a breakfast that’s packed with flavor, nutrients, and convenience, look no further – this black bean breakfast burrito is a winner!

Ingredients

This recipe uses simple, wholesome ingredients that come together to create a breakfast that is both delicious and nutritious. Here’s what you’ll need to make four hearty black bean breakfast burritos:

For the Filling:

• 1 tablespoon (15 mL) extra virgin olive oil: Olive oil is the healthy fat base for sautéing our vegetables. Its mild flavor allows the other ingredients to shine while providing beneficial monounsaturated fats. You can substitute with avocado oil or coconut oil if preferred.
• 1 onion, finely diced: Onion forms the aromatic foundation of our burrito filling. When sautéed, it becomes sweet and mellow, adding depth of flavor. Yellow or white onions work best, but you could also use shallots for a milder flavor.
• 1 medium red potato, coarsely grated: Red potatoes are chosen for their slightly waxy texture which holds up well during cooking. Grating the potato creates hash brown-like strands that cook quickly and evenly. You can use Yukon Gold or Russet potatoes as alternatives, adjusting cooking time as needed.
• 14 oz (400 g) can no-salt-added black beans, drained: Black beans are the protein powerhouse of this burrito, providing fiber, protein, and essential minerals. Choosing no-salt-added beans allows you to control the sodium content and ensures a healthier meal. Be sure to drain and rinse the beans thoroughly to remove excess sodium and liquid.
• ½ cup (125 mL) salsa: Salsa adds a vibrant Tex-Mex flavor and moisture to the bean mixture. Use your favorite salsa – mild, medium, or hot, depending on your spice preference. Choose a salsa with good quality tomatoes and natural ingredients for the best flavor.
• 2 teaspoons (10 mL) chili powder: Chili powder is the key spice that brings warmth and complexity to the filling. It adds a smoky, slightly earthy flavor that complements the beans and salsa perfectly. Adjust the amount to your taste – for a milder flavor, use 1 teaspoon, or increase to 2.5 teaspoons for a spicier kick.

For the Eggs and Assembly:

• 4 large eggs: Eggs provide protein and richness to the burritos. Large eggs are standard, but you can use medium or extra-large, adjusting slightly if necessary. Free-range or organic eggs offer enhanced flavor and nutritional benefits.
• 1 teaspoon (5 mL) extra virgin olive oil: A small amount of olive oil is used again for scrambling the eggs, ensuring they don’t stick to the pan and adding a touch of healthy fat.
• 4 whole grain tortillas, 10 inches/25 cm each: Whole grain tortillas are essential for adding fiber and a more robust flavor to the burritos. Choose tortillas that are made primarily from whole wheat flour and avoid those with excessive additives or preservatives. 10-inch tortillas are ideal for holding a generous amount of filling.
• ½ cup (125 mL) shredded cheddar or Monterey Jack cheese: Cheese adds a creamy, melty element that ties all the flavors together. Cheddar offers a sharper, more pronounced flavor, while Monterey Jack is milder and melts beautifully. You can also use a blend of cheeses or explore other options like pepper jack for a spicier burrito, or a vegan cheese alternative for a dairy-free version.
• 1 ripe avocado, sliced: Avocado provides healthy fats, creaminess, and a vibrant green color. Choose a ripe avocado that yields slightly to gentle pressure. Slicing the avocado makes it easy to distribute evenly in the burritos.
• ¼ cup (60 mL) chopped fresh cilantro, for garnish (optional): Fresh cilantro adds a bright, herbaceous note that complements the Tex-Mex flavors. If you’re not a fan of cilantro, you can omit it or substitute with fresh parsley or chopped green onions.

Optional Serving Suggestions:

• Sour cream: Adds a cool and tangy counterpoint to the spicy burrito filling. Full-fat or low-fat sour cream can be used, or Greek yogurt for a healthier alternative.
• Extra salsa: For those who like an extra kick of flavor and moisture, extra salsa is a welcome addition for dipping or topping.

Instructions

This recipe is surprisingly quick and easy to make, perfect for busy mornings or meal prepping ahead of time. Follow these step-by-step instructions to create delicious black bean breakfast burritos:

1. Sauté the Onion and Potato: Heat 2 teaspoons (10 mL) of extra virgin olive oil in a large skillet over medium heat. Add the finely diced onion and coarsely grated red potato to the skillet. Cook for 5 minutes, stirring occasionally, until the onion becomes translucent and softened, and the potato starts to become tender and turn golden brown around the edges. Stirring prevents sticking and ensures even cooking. You’ll know they are ready when the raw potato smell has dissipated and they are slightly softened.
2. Add Beans, Salsa, and Chili Powder: Add the drained black beans, salsa, and chili powder to the skillet with the onion and potato mixture. Stir well to combine all the ingredients. Cook for 3–5 minutes, allowing the flavors to meld together and the mixture to heat through. During this time, use a fork to slightly mash part of the black beans directly in the skillet. This helps to create a creamier texture for the filling and prevents it from being too chunky. Continue to cook until everything is heated through and bubbly around the edges.
3. Prepare the Scrambled Eggs: While the bean mixture is heating, prepare the scrambled eggs. In a medium-sized bowl, whisk together the 4 large eggs until they are well combined and slightly frothy. This ensures a light and fluffy texture for the scrambled eggs. Heat the remaining 1 teaspoon (5 mL) of olive oil in the same skillet (wipe it clean if necessary, or use a separate smaller skillet) over medium heat. Pour the whisked eggs into the hot skillet. Let the eggs cook undisturbed for about 30 seconds, or until they start to set around the edges and bottom of the pan. This initial setting is crucial for preventing rubbery eggs.
4. Scramble the Eggs: Once the eggs have begun to set, gently stir them with a spatula, breaking up the set portions and allowing the uncooked egg to flow underneath. Continue to stir and scramble the eggs carefully until they are cooked through but still moist and tender. Avoid overcooking, as this will result in dry and rubbery scrambled eggs. Remove the scrambled eggs from the heat and add them directly to the bowl with the cooked bean mixture. Stir gently to combine the eggs and bean mixture, ensuring they are evenly distributed.
5. Assemble the Burritos: Lay out the four whole wheat tortillas on a clean surface. Divide the egg and bean mixture evenly among the tortillas, placing it down the center of each tortilla in a line. Leave some space on the sides and at both ends of the tortillas to allow for folding. Top each portion of the filling with shredded cheddar or Monterey Jack cheese, and slices of ripe avocado. If desired, sprinkle chopped fresh cilantro over the filling for added flavor and freshness.
6. Fold and Roll the Burritos: To fold each burrito, start by folding over one long side of the tortilla to cover the filling. Then, fold over both short ends towards the center, tucking them in tightly. Finally, roll the whole burrito over from the long folded edge to close it up into a neat package. Ensure the burrito is rolled snugly but not too tightly to prevent tearing.
7. Serve Warm: Serve the black bean breakfast burritos immediately while they are warm and the cheese is melted and gooey. Optional serving suggestions include garnishing with extra chopped fresh cilantro, serving with a dollop of sour cream, and providing extra salsa for dipping or topping.

Nutrition Facts

This Black Bean Breakfast Burrito recipe provides a balanced and nutritious start to your day. Here’s a breakdown of the estimated nutritional information per serving (1 burrito):

• Servings: 4 breakfast burritos
• Calories: 527 kcal (approximate)

Please note that these are estimated values and may vary slightly depending on the specific brands and ingredients used, as well as portion sizes. This recipe is a good source of:

• Protein: From the black beans and eggs, essential for muscle building and satiety.
• Fiber: From the black beans, whole wheat tortillas, and vegetables, promoting digestive health and fullness.
• Healthy Fats: From the olive oil and avocado, beneficial for heart health and nutrient absorption.
• Vitamins and Minerals: From the various vegetables, beans, and eggs, contributing to overall well-being.

This recipe offers a healthier alternative to many commercially prepared breakfast burritos, which can be high in sodium, unhealthy fats, and processed ingredients. By making your own at home, you have control over the ingredients and can tailor it to your dietary needs and preferences.

Preparation Time

This recipe is designed for efficiency, making it perfect for busy mornings or meal prepping. Here’s a breakdown of the preparation times:

• Prep Time: 10 minutes
  • This includes the time to dice the onion, grate the potato, drain the beans, whisk the eggs, and slice the avocado. Efficient chopping and grating techniques can help to minimize prep time.
• Cook Time: 10 minutes
  • This includes the time to sauté the vegetables, cook the bean mixture, and scramble the eggs. The quick cooking time is due to the grated potato and the pre-cooked beans.
• Total Time: 20 minutes
  • From start to finish, you can have delicious and nutritious black bean breakfast burritos on the table in just 20 minutes.

How to Serve

These Black Bean Breakfast Burritos are versatile and can be enjoyed in various ways. Here are some serving suggestions to elevate your breakfast experience:

• Classic Warm Serving: The most straightforward and satisfying way to enjoy these burritos is served warm immediately after preparation. The melted cheese and warm filling are incredibly comforting.
• With Salsa and Sour Cream: As suggested in the original recipe, serving with extra salsa and sour cream on the side allows for customization of flavor and texture. The salsa adds a fresh, tangy kick, while sour cream provides a cool, creamy contrast to the spicy filling.
• Garnished with Cilantro: A sprinkle of fresh chopped cilantro on top adds a bright, herbaceous aroma and visual appeal. It complements the Tex-Mex flavors beautifully.
• With Hot Sauce: For those who prefer extra heat, offer a selection of hot sauces on the side. Different types of hot sauce, from mild to fiery, can enhance the flavor profile and cater to individual spice preferences.
• Serve with a Side Salad: To create a more complete and balanced meal, consider serving the burritos with a simple side salad. A light salad with mixed greens, tomatoes, and a vinaigrette dressing provides freshness and additional nutrients.
• Breakfast Platter: For a weekend brunch or a special occasion, create a breakfast burrito platter. Arrange the burritos on a platter alongside bowls of salsa, sour cream, guacamole, chopped cilantro, and hot sauce. This allows everyone to customize their burritos and enjoy a communal breakfast experience.
• Make-Ahead and Reheat: These burritos are excellent for meal prepping. Wrap individual burritos tightly in foil or plastic wrap and store them in the refrigerator for up to 3 days. To reheat, remove the wrapping and microwave for 1-2 minutes, or bake in a preheated oven at 350°F (175°C) for 15-20 minutes until heated through. You can also reheat them in a skillet over medium heat, turning occasionally, until warmed through and slightly crispy on the outside.

Additional Tips for Perfect Black Bean Breakfast Burritos

To ensure your Black Bean Breakfast Burritos are a success every time, here are five helpful tips:

1. Don’t Overcrowd the Skillet: When sautéing the onion and potato, make sure not to overcrowd the skillet. Overcrowding can lead to steaming instead of browning, resulting in less flavorful and soggy vegetables. If necessary, cook the vegetables in batches to ensure they have enough space to brown properly. A larger skillet can also help with this.
2. Adjust Spice Level to Your Preference: The recipe calls for 2 teaspoons of chili powder, which provides a mild to medium level of spice. If you prefer a spicier burrito, you can increase the amount of chili powder, or add a pinch of cayenne pepper or red pepper flakes to the bean mixture. For a milder flavor, reduce the chili powder to 1 teaspoon or use a mild chili powder blend. Taste and adjust seasoning as you cook.
3. Prevent Soggy Tortillas: To prevent soggy tortillas, avoid overfilling them and ensure the bean and egg mixture is not overly wet. Slightly mashing some of the beans helps to absorb excess moisture. When assembling the burritos, wrap them snugly but not too tightly. If you are making them ahead of time, consider lightly toasting the tortillas in a dry skillet before filling them to create a slight barrier against moisture.
4. Customize Your Fillings: Feel free to get creative with your burrito fillings! You can add other vegetables like diced bell peppers, corn kernels, or spinach to the bean mixture. For extra protein, consider adding cooked chorizo, crumbled sausage, or tofu scramble. Different types of cheese, such as pepper jack, cotija, or feta, can also be used to vary the flavor profile. Get creative and tailor the fillings to your taste preferences and dietary needs.
5. Make it Vegan: This recipe is easily adaptable to be vegan. Simply omit the eggs and cheese. For the eggs, you can substitute with crumbled tofu scramble seasoned with turmeric and nutritional yeast for color and flavor. For the cheese, use a vegan shredded cheese alternative or simply skip the cheese altogether. The avocado and black bean filling are hearty and flavorful enough to stand on their own. Ensure your tortillas are also vegan-friendly (some may contain lard).

FAQ: Ingredients for Black Bean Breakfast Burritos

Here are five frequently asked questions about the ingredients in this Black Bean Breakfast Burrito recipe:

Q1: Can I use a different type of potato instead of red potato?

A: Yes, you can definitely substitute red potatoes with other types of potatoes. Yukon Gold potatoes are a great alternative as they have a similar slightly waxy texture and hold their shape well when cooked. Russet potatoes can also be used, but they are starchier and may become slightly softer when grated and cooked. If using Russet potatoes, you might want to squeeze out excess moisture after grating them to prevent the filling from becoming too watery. Sweet potatoes are another option for a slightly sweeter and nutritionally different flavor profile. They will also soften more quickly, so adjust cooking time accordingly.

Q2: I don’t have no-salt-added black beans. Can I use regular canned black beans?

A: Yes, you can use regular canned black beans if you don’t have no-salt-added beans. However, regular canned beans typically contain added salt, so you will need to adjust the seasoning in the recipe accordingly. Rinse the regular black beans thoroughly under cold water before adding them to the skillet to remove some of the excess sodium. Then, taste the bean mixture before adding any additional salt, and season to taste. You may find that you don’t need to add any extra salt at all, or just a very small amount. Using no-salt-added beans gives you more control over the sodium content of the dish, making it a healthier option.

Q3: Can I use frozen hash browns instead of grating a fresh potato?

A: While grating a fresh potato provides the best texture and flavor for this recipe, you can use frozen hash browns as a convenient shortcut if you are short on time. If using frozen hash browns, you can skip the grating step and simply add the frozen hash browns to the skillet along with the onion. Cook them according to the package instructions, usually until they are golden brown and heated through. Keep in mind that frozen hash browns may have added salt and oil, so check the ingredient list and nutritional information. You may also need to adjust the cooking time and oil amount in the recipe slightly. Freshly grated potato provides a more authentic and slightly healthier hash brown element.

Q4: What if I don’t like cilantro? Can I omit it or substitute it with something else?

A: Yes, if you are not a fan of cilantro, you can definitely omit it from the recipe. Cilantro is primarily used as a garnish and for a fresh, herbaceous flavor, but it is not essential to the overall taste of the burrito. If you want to substitute it, you can use fresh parsley or chopped green onions instead. Parsley offers a milder, slightly peppery flavor, while green onions provide a mild oniony and slightly pungent taste. Both of these herbs can add a touch of freshness and visual appeal to the burritos without the distinct flavor of cilantro. You can also simply skip the herb garnish altogether if preferred.

Q5: Can I use different types of tortillas besides whole wheat?

A: Yes, you can use different types of tortillas depending on your preference and dietary needs. While whole wheat tortillas are recommended for added fiber and a more robust flavor, you can also use white flour tortillas, corn tortillas, or gluten-free tortillas. White flour tortillas will be softer and have a milder flavor. Corn tortillas are naturally gluten-free and offer a distinct corn flavor that pairs well with Tex-Mex dishes, but they may be more prone to tearing when rolling burritos. Gluten-free tortillas made from blends of rice flour, tapioca flour, or other gluten-free flours are available and are a good option for those with gluten sensitivities. Choose tortillas that are 10 inches in size or larger to ensure they can hold a generous amount of filling.

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