Diabetic & Heart Healthy
For an egg-free high-protein breakfast, try these vegan burritos. Tofu spiced up with garlic, chili and cumin makes a hearty filling that will keep you satisfied until lunchtime.
Ingredients
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1 Tbsp olive oil
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1 small red onion, chopped
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1/4 tsp paprika
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1 tsp chile powder
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1/8 tsp salt
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Black pepper to taste
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3 garlic cloves, minced
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12 extra-firm tofu, crumbled
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2 cups black beans, rinsed and drained
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1/2 tsp ground cumin
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1/4 tsp hot sauce (optional)
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1 tomato, chopped
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1 Tbsp chopped fresh cilantro, plus additional for garnish
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1 Tbsp fresh lime juice
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1 tsp liquid aminos
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1/2 jalapeño pepper, seeded and minced
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6 whole wheat tortillas (4-inch diameter)
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1 avocado, pitted, peeled and diced
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Preparation
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- In a medium skillet, heat the oil over medium heat until hot. Add the red onion and season with paprika, chili powder, the salt and black pepper to taste. Cook for 4 minutes, or until the onion is softened. Add 2 of the minced garlic cloves and cook for 1 minute. Add the tofu, 1 cup of the black beans, cumin, hot sauce, if using, and black pepper to taste. Cook, stirring occasionally, for 2 minutes.
- In a small bowl, combine the tomato, 1 Tbsp of the cilantro, lime juice, liquid aminos, jalapeño pepper and remaining 1 minced garlic clove.
- Lay the tortillas on a flat surface and evenly fill with the tofu mixture, tomato mixture, remaining 1 cup black beans and avocado. Roll up tortillas and top with additional cilantro for garnish.
Nutrition Facts
Serves 6
Serving size: 1 burrito
Per Serving: Calories: 230 Fat: 11g Saturated Fat: 1g Cholesterol: 0mg Sodium: 242mg Carbohydrates: 22g Fiber: 5g Protein: 10g
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Date Last Reviewed: November 19, 2018
Editorial Review: Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing, Inc. Contact Editor
Medical Review: Jane Schwartz, RDN, CLT
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