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Easy Esselstyn Diet Recipes with Pictures: Burritos with Pinto Beans

 

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007

Burritos with Pinto Beans

--Favorite Cardio-Fusion Diet Choice--

 

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Klaus

 

 

Getting Started with Cooking

 

First Baby Steps in Cooking

 

Cooking with Dry Staples


 

Dinner

 

 

Dinner

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Easily prepared and served, this is my favorite low-effort dinner to end a long day of work. Left-over filling is a welcome snack while the burritos are baking.

Served

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These burritos provide a low-effort dinner that is light and nutritious. The pinot bean filling combined with the tomato salsa are refreshing and tasty.

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Get in Advance:

 

1 15 oz Pinto Beans, drained and washed, or use dry Pinto beans: 1 1/3 cup dry beans, soak in hot water for 2 hrs, and then cook for 45 min.

1 16 oz jar mild Salsa

1 package thin Tortillas (6 – 8 single pieces)

1 Large Onion

˝ Green Pepper

˝ Red Pepper

1 midsized Tomato

2 Garlic cloves

 

Have On Hand:

Vegetable Broth

Cilantro or parsley

Ingredients

Recipe

After Esselstyn’s Fabulous Burritos, p. 225:

 

For 3 (generous) – 4 -5 Portions (Prep Time = 60 Minutes)

 

Preheat Oven to 350 degree F

 

Sauté chopped Vegetables

Cube onions, red and green peppers, and garlic (double for more intensive flavor)

in a large saucepan braise onions without oil over med heat for 5 minutes

Add garlic and peppers, stir for 1 min

Deglaze with 1 cup of vegetable broth

 

Add Beans and Salsa

Add drained and washed Pinto beans

Add jar of Salsa, leave a bit for baking pan.

Simmer for 15 min.

Mash some beans and boil down fluid if still to runny.

If there is too much fluid (2 – 3 serving spoons), ladle it out and put it into the baking dish.

 

Fill Tortillas and bake

Cover bottom of baking pan/glass with rest of salsa

Spread filling on tortillas and roll up from smaller side.

Pack rolled up tortillas tightly in baking dish and cover with thin-sliced tomatoes

Bake for 30’ or until bubbly or browned.

 

Serve with Salad.

Sprinkle with cilantro/parsley

Workplace

Chopping vegitables

Adding vegitables for sauteing

Washing the pinto beans

Added pinto beans and salsa

 

Mashing some beans to thicken the filling

The bean salsa filling

Ready to make the burritos

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Filling

 

Rolling up

Stacking the burritos in the backing pan

Ready for the oven

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Prepared

 

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Klaus:

Made it exactly as described. This quick meal never disappoints, the burritos are just great.

Prepared

Dinner

 

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Klaus:

Made it again without changes: Fabulous with a good Lager (Dutch Grolsch)!

Prepared

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Dinner

 

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Klaus:

 

Starting from dry staples is a breeze and saves money (see Cooking with Dry Staples). One and 1/3 cups of dry pinto beans are washed, covered with three cups of water and soaked in a fridge overnight. In the early afternoon of the next day, they are washed and cooked for 45 min. After cooling down, drain and carefully wash. Makes two portions, each equal in volume to one 15 oz can. Use both portions for filling 8 tortillas (see below).

 

This time I used a new fat-free whole wheat tortilla from Ole that worked out fine. Also, I used cilantro for garnishing giving the burritos a nice accent taste.

Dry Pinto beans

Beans soaked over night in fridge

 

 

Preparation

Prepared beans, rinsed and  without water.

 

Workplace

Prepared

 

 

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Klaus:

The fat-free whole wheat tortillas from Ole make 8 tortillas using 1 1/3 cups of dry beans! Two tortillas at the time for dinner. Great!!

Prepared

Served

 

 

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Klaus:

The burritos freeze very well. 1 lb of dry Pinto beans and 8+1 tortillas made 6 portions of 1 ˝ burritos.

Prepared

Ready for Freezing

 

Back to Dinner

 

 

 

 

 

 

Quick

Reference

1 lb dry Pinto Beans

2 hrs hot soaked

40 min low heat cooked

1 large onion

˝ green and ˝ red bell pepper

3 garlic cloves

1 cup vegetable broth

1 15-oz jar of salsa

9 tortillas (1 package + 1)

3 midsized tomatoes

Cilantro

Baking

Preheated Oven

 

350 degree F

30 min

 

Middle Rack

 

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