Wednesday 4 July 2012

BURRITO WITH VEGETABLE FILLING

I like burritos and I like them filled with nice crunchy vegetables, spicy red tomato salsa, refried beans, cheese and not to miss the guacamole. I make my low fat version of sour cream as I love a large dollop of it on and in my burrito. It always makes its presence felt.

Eating one of these fills my stomach but I need a second one to be contented.
A meal like this and my basketball playing children find me a perfect candidate to take along to see their matches. For once the coach in me is so content that they can play their game in peace.

These are easy to carry in a lunch box.
A complete meal and has all the food groups.
A complete protein meal with the cereal and legume combination with the mushrooms.
It has fiber from the vegetables especially from the snow peas which give about 3g of fibre for every 100g. Snow peas are very low in saturated fats, cholesterol and sodium and is a good source of Vitamin B6, riboflavin, magnesium, phosphorus and potassium and is a rich source of vitamin A,C,K, thiamin, folate, iron and manganese.


BURRITO WITH VEGETABLE FILLING
makes 8 healthy, scrumptious vegetarian burritos

Ingredients:
.Tortilla wraps..................8(store bought- large sized)

For the filling:
.Olive oil...........................2 tsp.
Yellow onion....................1/2 cup, diced
.Garlic...............................1/2 tsp., finely chopped
.Oyster mushrooms............1 cup
.Shitake mushrooms...........6 large, blanched, de-stemmed and quartered
.Button mushrooms............6 large, de-stemmed and quartered
.Snow peas.......................1/2 cup, de-stringed and cut into halves
.Spring onion greens.........1/4th cup, cut into 1 inch pieces
.Asparagus........................1/2 cup, cut into 1 inch pieces
.Red bell pepper...............1 cup, cubed
.Yellow bell pepper.........1 cup cubed
.Zucchini...........................1 cup, quartered and cut into 1/2 inch thick slices
.Dried oregano leaves.......1/2 tsp.
.Dried basil leaves............1/2 tsp.
.Black pepper powder.......1/4th tsp.
.Chili flakes.......................1/2 tsp.
.Salt...................................to taste
.White wine vinegar..........1 Tbsp.
.Vermouth cooking wine....2 Tbsp.


.Lettuce..............................1 cup, shredded
.Parmesan cheese...............1/2 cup, grated
.Mozzarella cheese............1 cup, grated
.Drunken Refried Beans.....1 recipe
.Quick Red Hot Salsa.........1 recipe
.Rustic Guacamole.............1 recipe

For the sour cream:
.Ricotta cheese....................1/4th cup
.Thick yogurt.......................3/4th cup
.Thickened cream................2 tsp.
Method:
.Using a brush gently remove any dirt from the mushrooms. Alternatively, gently wash them like I do.
.Blanch the shitake mushrooms, de-stem and quarter them.
.De-stem the button mushrooms and quarter them.
.Tear the oyster mushrooms lengthwise.
 .Prepare all the vegetables and set aside.


vegetable filling for burritos
For the filling:
.Heat olive oil in a wide pan.
.Add the onion and saute for 2 minutes on medium
 heat.
.Add the garlic and cook for about 30 seconds to a
 minute, until slightly browned.

.Add the mushrooms and a pinch of salt and saute
 over high heat, stirring continuously for about 1
 minute or until all the oil is aborbed.
.Reduce the heat and add the vermouth and white
 wine vinegar and cook on low heat for 3 to 4
 minutes.
.Increase the heat slightly, so all the moisture from
 the mushrooms evaporates.
.Add the dry herbs, black pepper powder and
 chili flakes.
.Saute for another 4 to 5 minutes on medium to high heat, stirring intermittently so as to allow the
 mushrooms to colour slightly.
.Add all the prepared vegetables and saute further for 3 to 4 minutes, stirring continuously, till all the
 vegetables are glossy.
.Add the salt to taste. Mix well.
.Cook further for 30 seconds.
.Add the spring onion greens and mix gently.
.Remove from heat and set aside.

For the sour cream:
Whisk together all the ingredients until smooth in texture.

How to proceed:
.In a bowl mix together the parmesan and mozzarella cheeses.
.Heat a griddle and warm the pre-made shop bought tortilla wraps.
.Shred the lettuce leaves.
.Divide the refried beans into 8 portions.

tortilla with refried bean and vegetable filling

.Lay out 1 burrito at a time and apply 1 tsp. of salsa on it.
.Sprinkle a little of the cheese mixture.
.Lay out a little bed of shredded lettuce on it.
.Spread out 1 portion of the beans onto the lettuce bed.
.Add one portion of the vegetable filling, a little of the cheese mixture, a little red hot spicy salsa,
 2 tsp. of rustic guacamole and a dollop of the prepared sour cream mixture.
.Wrap them into rolls.
.Repeat with the remaining tortillas.
.Grill on a hot griddle or lay them all on a baking sheet with the open-ends at the bottom and grill in a hot oven or 3 to 4 minutes or till
 the cheese just starts to melt.

How to wrap a burrito:
.Place the filling in the centre lengthwise.
.Fold the bottom flap at least about 2 inches.
.Bring the left side up over the filling and tuck it in under the filling.
.Create a small fold diagonally with the remaining side of the burrito for extra protection and to
 maintain the shape without opening while you are eating.
.Bring the remaining flap over the filling to close it tightly.
.Place this joint-side down onto a baking sheet for grilling, or wrap in a food-grade paper to carry
 along in a lunch box.








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