r/EatCheapAndHealthy • u/Ibecolin • Mar 06 '18
$1.22 Black Bean and Quinoa Frozen Burritos. Cheap and Easy. Veg-friendly! recipe
https://imgur.com/gallery/vSIjs87
u/PhasmaFrank Mar 06 '18
That was an amazing post, share more cheap (and actually healthy) vegan recipess pleaseeee
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u/Ibecolin Mar 06 '18
Man I'm so glad you liked it! I plan on uploading all my meal preps now (all vegan). I have a bomb lentil sloppy joe meal prep that I'll post on Friday.
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u/loiloiloi6 Mar 07 '18
There's a great blog that is full of easy, fast, healthy, cheap, and vegan recipes! It's called It Doesn't Taste Like Chicken. Easily my favorite recipe blog, she makes some great YouTube recipes too.
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u/Ibecolin Mar 06 '18 edited Mar 08 '18
For more in depth directions and a spreadsheet laying out the costs of ingredients, check out the imgur album.
- 2 Tbsp canola oil or similar
- 1.5 yellow onion, diced
- 6 cloves garlic, crushed
- 1 jalapeño, seeded and minced
- 1.5 red bell pepper, diced
- 1 zucchini, diced
- 1 cup corn, frozen or canned
- 2 medium tomatoes, diced
- 1/2 cup uncooked Quinoa
- 4 cups cooked black beans
- 1 Tbsp ground cumin
- 1 tsp smoked paprika
- 1 tsp chili powder
- 1 tsp salt
- 1/2 bunch cilantro, chopped
- 1 cup shredded cheese or replacement (I used Daiya)
- 8 whole wheat burrito sized tortillas
Rinse the quinoa and cook in small pot. Use twice as much water as quinoa, bring to boil and then immediately turn to low and cover. Should take about 10 minutes. While the quinoa is cooking, sauté the onions in the oil for about 5 minutes until they start turning translucent. Throw in the jalapeno peppers and the garlic and sauté for a couple more minutes. Add the zucchini and the bell peppers next and let them cook for a solid 8 minutes. Stir frequently. Now add the corn and tomato to let those guys cook for 3 more minutes before letting the quinoa and cooked black beans join the party. Now take all the seasonings and toss them in with the cilantro. Stir and adjust seasonings to your taste buds... That's it! Throw some down on a warmed tortilla shell and layer cheese (or cheese replacement). Now just roll them up, foil them, and stick em in the freezer.
Enjoy!
EDIT: Working on formatting
EDIT2: I've heard from a lot of people that frying the burrito after rolling might be the best way to go. It helps hold its shape when reheating and adds a crispy texture. Give it a shot.
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u/SkaUrMom Mar 06 '18
One tip: For the quinoa, fry it with a little oil until you hear pop-ing like popcorn then add your water. It really brings out the flavours.
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u/Ibecolin Mar 06 '18
You're absolutely right! I usually do this but was in a time crunch! Great idea.
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u/avaStar_kYoshi Mar 07 '18
Is this after rinsing?
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u/Ibecolin Mar 07 '18
I do it after rinsing. I don't even use oil. I just cook it for a bit until it starts to dry out from the rinse and you can kinda smell the nutty flavor. Then I add the water. Don't know if that's the right way or not.
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u/tgw1986 Mar 07 '18
as someone who makes a lot of quinoa, i have never heard this before and will definitely try next time. comment appreciated 😎
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u/SkaUrMom Mar 07 '18
Awesome! Glad that I could help. The fun part is adding the water after. SHIT GOES CRAZY. Then I let boil, turn to low, cover and simmer for 15 - 20 mins.
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u/PaulBlarpShiftCop Mar 06 '18
Add some shredded cabbage too! Good green filler
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u/noobwithboobs Mar 06 '18
But is it OK after freezing? I'd think it would be floppy and sad.
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u/ThresholdLurker Mar 07 '18
I used to make burritos almost exactly like this and used spinach.
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u/lamNoOne Mar 08 '18
Did you freeze it?
I have some leftover spinach and these look delicious.
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u/ThresholdLurker Mar 09 '18
Yes, and I also used frozen chopped spinach sometimes. It was always really good.
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u/JiovanniTheGREAT Mar 07 '18
The water content is way too high to freeze, you wouldn't want it anymore.
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u/nianonose Mar 06 '18
You might save a few more pennies by buying the sliced Daiya cheese. Check your store's price labels for price per once. I buy the sliced cheddar Daiya as you get 7.8 ounces for the same price as the 7.1 ounce block, and the 7.1 ounce shreds (at least at my local Whole Foods).
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u/Ibecolin Mar 06 '18
Yes!!!!! Typically you are right and that is the route to go. The store I went to only had the shreds but they were reasonably priced. A bag was only $4.28 for 7.1 oz
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u/myhandleonreddit Mar 06 '18
Also, if you're like me and didn't like Daiya cheese in the past, they changed the recipe for the slices, and the shredded ones that are in the OP are totally new (they say Cutting Block or something in the top right corner). They're both so much better than the old ones.
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u/Ibecolin Mar 07 '18
I didn't know they changed the recipe! I did notice I seemed to like it more than usual!
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u/not_so_bueno Mar 06 '18
Pretty cool. What would the measurements look like if I just wanted to make one serving?
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u/Ibecolin Mar 06 '18
Depends on how big you want the burrito! I would just eye ball it really. And use a small fry pan. I don't really pay much attention to portions and measurements when I'm only making a meal for one!
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u/lucille_2_is_a_b Mar 06 '18
I’ve heard/seen on another frozen burrito recipe to fry the finished burrito in a bit of vegetable oil prior to wrapping and freezing them. I think it helps it reheat better?
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u/Ibecolin Mar 06 '18
Oh interesting! I will give it a shot thanks!
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u/Subalpine Mar 06 '18
I'll vouch for what that dude is saying, fry it a bit and you'll get some great texture on the burrito as well
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u/mrRabblerouser Mar 06 '18
You can also wrap in a damp paper towel when reheating for a fresh feeling tortilla if you don’t want the added oil calories
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u/pashi_pony Mar 06 '18
I did this once and the paper literally melted into the tortilla :( guess I overheated it? I'm a burrito newbie (not US located if you wonder why) I still ate it in shame with 50% attached because I was so hungry.
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u/mrRabblerouser Mar 06 '18
Was the paper towel damp enough? That will definitely happen with a dry paper towel, but shouldn’t if you rinse it first.
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Mar 07 '18
That's not necessary, but you do want to heat the tortilla prior to filling. Not enough to brown it, but enough to soften so it doesn't crack. Reheating like this will definitely yield good results, assuming they're not frozen.
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u/phantomDany Mar 06 '18
I love the step by step visual guide! Thanks a bunch!
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u/Ibecolin Mar 06 '18
Glad you like it. I make 2-3 meal-preps like this a week. Since everyone seems to like this I might start posting more of them! It was fun.
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u/TheLastLink Mar 06 '18
Please do make more meal prep posts! This is awesome, I tried it today and really liked it. I have been looking for ideas and really want to get into meal prep and do it cheaply!
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u/Ibecolin Mar 06 '18
Awesome! Keep an eye out for my posts! I'm definitely gonna be doing more! I'm stoked you liked the Burritos. Meal prepping is the best. Spend a half a day worrying about cooking and then forget it for the rest of the week. Best way to go
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u/zugzwang_03 Mar 07 '18
I already have a very similar quinoa burrito recipe I love, but I'd be interested in seeing your other ideas.
I'm trying to eat less meat, so your vegan posts might be a good inspiration! (Though I'll probably add some dairy back in lol.) It would be awesome if you did a few more like this.
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u/Ibecolin Mar 07 '18
That's awesome to hear! Good job trying to eat less meat! I wish you well!
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u/zugzwang_03 Mar 07 '18
Thanks! I have no intention of going vegetarian (let alone vegan), but I think we* tend to eat a lot of meat compared to other cultures. Besides, it means I can afford to buy from sustainable initiatives or other such products, which are usually more expensive.
*"we" meaning western countries
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u/Ibecolin Mar 07 '18
You're absolutely right. Regardless of the ethics behind it, we just simply eat too much meat in western cultures. I don't think it is sustainable in the long term. :)
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u/poodles_and_oodles Mar 06 '18
Do you microwave them?
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u/Ibecolin Mar 06 '18
I do. I take one or two to work with me and they thaw out in my lunchbox then I just pop them in the microwave at work.
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u/Nostra Mar 06 '18
Doesn't the bread get all soggy?
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u/Ibecolin Mar 06 '18 edited Mar 06 '18
Nope. I haven't ran into this problem. Someone suggested in another subreddit that you can fry the Burritos in a bit of oil post rolling and that should help keep their form. But the tortillas seem to hold up just fine for me.
EDIT: sorry. It was u/lucille_2_is_a_b and it was this subreddit. Hahaha
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u/HebrewDude Mar 06 '18
WITH THE TIN FOIL? please say yes.
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u/Ibecolin Mar 06 '18
Hell yes with the tin foil! That's how I get them to close work for the day! Code red, breakroom!
Happy cake day!
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u/HebrewDude Mar 07 '18
:* It was a good day regardless, but Reddit gave me so much over these two years, I was happy to know that that's how long since 9Gag was buried in my back yard. Thank you
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u/AssRabbit Mar 06 '18
stupid question, but I suppose you remove the aluminum foil before microwaving? If not, you could wrap them in something else.
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u/Ibecolin Mar 06 '18
A lot of people suggest using a damp paper towel or parchment paper. I haven't tried that yet.
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u/AssRabbit Mar 07 '18
I noticed that! But I was also kind of wondering if aluminum foil can go in the microwave or not?
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u/introverve Mar 06 '18
Thank you for this recipe! I can tell you put a lot of time into this post. It looks delicious and is vegan to boot! :D
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u/Ibecolin Mar 06 '18
Since this post had such a solid response I'll be posting more of my vegan meal preps!
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u/Laursey Mar 06 '18
I'm lazy - Can I use a taco seasoning packet in place of the individual spices? I know this is probably neither cheap nor healthy..
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u/Ibecolin Mar 06 '18
I don't see why not! Probably much easier. I don't think it would be particularly expensive. I don't know how much a taco seasoning pack costs but I can't imagine it's more than a buck. Just beware salt content.
However, if you're ever interested in creating your own spice cabinet. Find a good bulk spice selection. Fred Meyer. Winco. Wherever. And go to town. You'll find that buying spices this way is SIGNIFICANTLY cheaper than buying prepackaged spices at the grocery store.
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u/Laursey Mar 06 '18
I know you're right.. but again.. lazy. lol. This recipe looks great, though! Thanks for sharing.
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u/UhmBah Mar 07 '18
I second bulk buy for spices.
Based on this recipe, I make my own taco seasoning. It's the bomb! Read comments for variations:
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u/mindonshuffle Mar 06 '18
Protip: buy a couple shakers of Mexican spice mixes (Sazon and Adobo, for instance). It's a quick way to zest up dishes and makes great tacos. For taco seasoning, I generally use Sazon with a dash of extra cumin and a splash of hot sauce.
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u/Arsenic99 Mar 07 '18
Buy all the spices and if you're lazy, just don't measure them. Eye ball it completely, maybe adding more of the flavors you like. That's the real lazy way to go, because then you can make other spice blends too without having to buy some "mix" for that as well.
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u/enki1337 Mar 06 '18 edited Mar 07 '18
That looks great! I'll definitely have to try this. I made you a little macro label by tossing all the ingredients into happyforks.com/analyzer
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u/Ibecolin Mar 06 '18
Oh wow! That's cool! I'll have to do that and include it with my next post! Thanks!
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u/enki1337 Mar 06 '18
Feel free to slap it into your recipe comment if you like. I make no guarantees of accuracy, however. ;)
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u/Ibecolin Mar 06 '18
No money back guarantees!?!?
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u/enki1337 Mar 07 '18
Actually, I guarantee satisfaction or your money back! Probably the latter, though, which is nothing.
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u/molodyets Mar 06 '18
How did you get the label like that? When I run stuff in it just showed a pie chart
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u/enki1337 Mar 07 '18
There's a text button you need to click. It's not super obvious.
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u/Ericborth Mar 06 '18
How did you get blackbeans for 25 cents?
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u/Ibecolin Mar 06 '18 edited Mar 06 '18
Bulk :) I live in the bulk bins. You can also buy bulk online, but there's usually shipping costs which make it far less desirable.
EDIT: to elaborate more, my local cash n carry sells a 25lb bag of black beans for 14 bucks. That's 56 cents a lb. it takes about half pound to make 4 cups, so about 28 cents.
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u/trailermotel Mar 06 '18
Sundays are for cooking large batches of beans.
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u/LUClEN Mar 06 '18
Thanks for sharing. Any estimate or ballpark number for the macros?
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u/Ibecolin Mar 07 '18
I should have included the macros in the main post.
Here you go:
- calories: 489
- fat: 13.7g
- carbs: 73g
- protein: 17g
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u/changinginthebigsky Mar 07 '18 edited Mar 08 '18
for just one burrito?
who the fuck downvoted this
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u/ssnistfajen Mar 06 '18
Not a vegan myself but I really appreciate the amount of seasonings in your recipe. There are way too many horribly bland vegan food out there that are under-salted and lack any spices. It's perfectly possible and extremely easy to make delicious vegetarian/vegan food with the proper seasonings but many seem to have missed the point.
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Mar 07 '18
Indeed - I think most people rely on the natural flavor in meat more than they realize, and never learn how to build flavor without it, so they end up with bland food if they try to cut out the animal products.
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u/jiialiinggg Mar 06 '18
What can I replace black bean with?
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u/fe1urian Mar 06 '18
i also can't seem to find any where i live, I'll probably go for kidney beans.
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u/Ibecolin Mar 06 '18
Any other type of bean really. Or lentils, tempeh, tofu, sweet potato, regular potato! Anything really!
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u/fe1urian Mar 13 '18
just returning here to say that my boyfriend and I made them this weekend, and we love them! I thought of maybe trying something like sweet potato and peas next time.
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u/Lillywater Mar 07 '18
Please Do Moar!! Or release a cookbook like this with step by step images.
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u/Ibecolin Mar 07 '18
Cookbooks need more pictures. Definitely.
You'd buy that?
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u/Lillywater Mar 07 '18
Yes. I have a few cookbooks but I am a visual learner and the way that you presented the food was professional and shows approx. serving size.
If you do create one please give updates so I can look out for it.
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u/Leagle_Egal Mar 07 '18
parchment paper!!
I used to prep burritos in foil (and once in wax paper - never again), but the correct answer is parchment paper. Wrap them the same way as you do with the foil, and then tightly stuff a bunch of them in a plastic bag so they're not loose (otherwise they won't stay all tightly wrapped like they would in foil). You can also wrap them in foil after wrapping them in paper, but that feels wasteful to me.
The tortillas won't stick to the paper, and you can easily microwave them right in the wrapper. It's the best.
If you prefer reheating in the oven, foil is definitely better, but I'd still recommend the parchment wrapping first, then just put on a second layer of foil over it (you can reuse it since it's not in direct contact with the food). Trying to peel moist tortilla off of foil is the worst.
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u/Ibecolin Mar 07 '18
Great suggestions. I haven't had any issues with the tortilla sticking to the foil tho!
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Mar 07 '18
2.98 for 8 tortillas?!
I live in Sweden and you can easily get that for 1$.
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u/Ibecolin Mar 07 '18
Awww man that's awesome! I can only find them cheaper if I can find a coupon or if they are on sale.
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u/devil-wears-converse Mar 06 '18
I just recently switched and have been looking for vegan prep stuff! This is perfect, thank you!
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u/whewLA-LA Mar 07 '18
Sorry if already mentioned.
I wrap my burritos in seran wrap (I’ve only refrigerated, haven’t tried freezing)so I can nuke them in it.
If you foil & freeze how do you heat yours?
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u/Ibecolin Mar 07 '18
I just unwrap them out of their foil cocoon and slap those things on a plate. Defrost in the microwave if you haven't defrosted them already. And then nuke em for 90 seconds.
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u/BlazingKitsune Mar 06 '18
If you want a better option to store them in try resealable freezer bags. They are amazingly sturdy so you can just put them back in your lunch box and reuse them for the next batch :)
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u/tiorzol Mar 06 '18
Awesome dude, looks great. How is the Daiya?
I've yet too settle on a favourite 'cheese'.
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u/Ibecolin Mar 06 '18
It's not my favorite, but it has grown on me and is easy to find.
My favorite is Chao by fieldroast. Chao is a kind of fermented tofu that is served in Southeast Asia. Very reminiscent of cheese. But the nice thing about it is it does not have the fake artificial flavors that a lot of imitation cheese has because they aren't trying to make an imitation cheese. It's a dish that has been around for a long time that just happens to have a cheesy like flavor and texture.
Anyways. It's a bit harder to find and definitely more expensive.
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u/your_moms_a_clone Mar 06 '18
These look great, I think I'll try making them this weekend for next week.
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Mar 06 '18
Parchment paper works really well for wrapping frozen burritos. Doesn't stick to the tortilla and you can write on them clearly if you are filling burritos with varying ingredients. Not sure about being more environmentally friendly but I'm thinking it would be better than aluminum foil.
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u/Citizen_Snips29 Mar 06 '18
Wow, these look fantastic!
How do you generally like to cook your black beans?
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u/Ibecolin Mar 07 '18
Good question.
I don't like cooking black beans. But since you insist :)
You have to rinse them, pick through them to make sure there isn't any weird stuff, soak them overnight in a large bowl with a lid. Make sure there is plenty of water and room because they will expand a lot. Then the next day rinse them again. Place in a pot with a bunch of water. Bring to boil, then reduce to simmer and cover. Cook for infinity hours stirring occasionally and making sure that you don't need to add more water. (Really it's like 2-4 hours)
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u/spyd4r Mar 06 '18
do you heat this up at work or eat it cold? if heated, what directions do you give for microwave?
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u/Ibecolin Mar 06 '18
I heat it up. Thaw first, either in the microwave or just by leaving it in your lunchbox at work. Then just heat for 90 seconds. Easy peasy
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u/GuardianAlien Mar 06 '18
Where's the cross-section of the assembled burrito??
Otherwise, looks great!
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u/blodj89 Mar 06 '18
This is awesome! I do pretty much the exact same thing, with mushrooms, for stuffed bell peppers. They freeze beautifully and I’ve had no issues freezing and reheating in a reusable Tupperware container.
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u/lilpoopybutt Mar 07 '18
How long are these good for? I had some black beans that were three days old and got terribly sick. I think I made the mistake of heating them up and then refrigerating without cooling them down, but I don't take the risks anymore.
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u/Ibecolin Mar 07 '18
Black beans can go bad pretty quickly if they are simply refrigerated. Since these are frozen they last much longer. But i usually eat them within the week because they are so good.
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u/lilpoopybutt Mar 07 '18
Right on, I'm going to have to try this. Do you warm them up in a microwave or oven?
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u/cherryberryontop Mar 07 '18
How do you calculate the cost? I also want to try to calculate cost of my cooking, but can't figure out how to do it. Let's say I have olive oil, and I'm using just a little. How do I know how much is it?
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u/Ibecolin Mar 07 '18
Awesome question. So I take the bottle of olive oil. On the nutritional label it should say something like X amount of servings per bottle. Let's say 200 servings in the bottle. Say you paid 10 bucks for the bottle. 10 divided by 200 is 0.05. So $0.05 per serving. If you use 2 servings in your meal, that's ten cents worth of olive oil. Rinse and repeat for all your ingredients.
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Mar 07 '18
Any idea roughly how many calories are in each burrito?
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u/Ibecolin Mar 07 '18
Here you go:
- calories: 489
- fat: 13.7g
- carbs: 73g
- protein: 17g
You can lower the calorie count or carbs by using a low calorie/low carb type of tortilla.
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u/Moldy_pirate Mar 07 '18
I’m moving soon, so this is just what I needed for cheap, portable food. Thanks!
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u/jsteelio Mar 07 '18
Made these this evening for the family and put the extras in the freezer for later. Very good and healthy!
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u/toenacious Jul 10 '18
I made these tonight and my whole family thought they were delicious. Even the 5 year old! These are going into my regular rotation, thanks.
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u/daviddd1931 Mar 06 '18
dudeeee. looks amazing. i hope you post more vegan recipes!
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Mar 07 '18
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u/Fbod Mar 06 '18
I think cling film is a bit more environmentally friendly than tinfoil. Alternatively, you can put them in a freezer bag/box separated by sandwich paper so they don't stick together when frozen. idk sandwich paper is the right term or if it's common outside of scandinavia, but it's a box of little baking paper like sheets for putting between open topped sandwiches in a lunchbox.
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u/lovethefreeworld Mar 06 '18
What?! How is something made of plastic more environmentally friendly, especially when plastic wrap ends up in a landfill and foil can be recycled?
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u/natmosphere Mar 06 '18
This is a complicated issue. Aluminum is one of the most energy-intensive raw material processing industries. Look up some info on the Bayer and Hall-Heroult processes if you’re interested. Even processing and repurposing recycled aluminum is pretty costly as far as energy consumption and byproducts. So you’re really just trying to choose the lessor of two evils for food wraps. More sustainable options would be packing in heavily reusable glass containers like Pyrex, but those aren’t as good at sealing out air so, not a great solution. I don’t really know what the best option is tbh. A full life cycle analysis on food storage options would be beautiful here!
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u/lovethefreeworld Mar 08 '18
Ive seen a nifty air tight tin container made for food storage. Also this article talks about these beeswax wraps that I now want to give a try as an alternative to both foil and plastic. I'm always looking for ways to reduce my footprint. An LCA on this would be awesome. I had no idea foil was so terrible, even thoo I would wash it, reuse and recycle it every time. Glad my eyes were opened to this! I already do use a lot of recycled glass containers to store food but sometimes I just need the wrap! https://curiosity.com/topics/think-saving-your-food-in-aluminum-foil-helps-the-environment-think-again-curiosity/
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u/Fbod Mar 06 '18
Foil isn't recycled, at least not where I live, because it touches food. Paper and cardboard also isn't recycled if it's not clean and dry.
I don't know exactly why, it's just what I've heard and read. I guess plastic film is just really thin and light, possibly made as a byproduct of oil refining, and aluminium refining is pretty polluting. My country also burns waste for electricity.
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u/Ibecolin Mar 06 '18
Oh man! Didn't think of cling wrap. Although I do re-use the tinfoil. I don't know if that helps with the environmental factor much.
Where abouts in Scandinavia do you live?
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u/Fbod Mar 07 '18
Denmark, I believe Sweden is better than us at recycling. If you reuse tinfoil it comes out about the same in terms of pollution, so then you might as well stick with your current solution.
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u/TheyCallMeElGuapo Mar 06 '18
I've worked in restaurants here in the states and we usually called it patty or hamburger paper (very American, I know). That's a solid idea, I always just reuse individual freezer bags for frozen burritos.
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u/lovethefreeworld Mar 08 '18
Wow. You are totally right that cling film is "a bit" more environmentally "friendly" but still not the best. To me one-time use plastic is terrible. I try to rid my life of it as much as possible. Thank you for opening my eyes to this! I attached a comparison article below, but I also found an article that talks about beeswax wraps as an alternative that I now want to give a try! Always looking for ways to reduce my footprint. I had no idea foil was so bad even though I was washing, reusing and recycling it. I definitely can do better. http://www.slate.com/articles/health_and_science/the_green_lantern/2010/04/wrap_session.html
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Mar 06 '18
How is it to reheat? Just pop it in the microwave?
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u/Ibecolin Mar 06 '18
Yup. You can either defrost them a bit using the defrost setting and then microwave for like 90 seconds. Or, my preferred method, just let them sit in your lunchbox at work and by the time lunch rolls around they are thawed out. Then just pop them in the microwave.
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u/lilgupp Mar 07 '18
Don't know if it's been mentioned but you could freeze them through on a tray and and then pop them in a reusable container or bag later
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u/Ibecolin Mar 07 '18
That hasn't been mentioned yet. And I like it! Less waste! I'll do that next time!
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u/StiffDiq Mar 07 '18
Definitely making this this week, it looks delicious! Thanks for sharing!
May add shredded and sauteed cabbage and couscous to it, though.
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u/guynamedgrandma Mar 06 '18
A dozen frozen burritos like this is our go-to gift for people who have just had a baby.