Why You’ll Love This Recipe
The Vegan Mediterranean White Bean Quinoa Burrito is not only packed with protein, but it’s also full of vibrant Mediterranean flavors. The quinoa provides a fluffy base, the beans offer heartiness, and the fresh veggies add a satisfying crunch. The spices give the dish a warm, earthy flavor, and the lemon and parsley brighten everything up. Plus, it’s easy to prepare, making it an ideal recipe for a quick weeknight dinner or a healthy on-the-go meal.
Ingredients
- 1 cup quinoa, rinsed
- 2 cups vegetable broth or water
- 1 can (15 oz) white beans, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 small red onion, diced
- 1 bell pepper, diced
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- ½ teaspoon sea salt
- Freshly ground black pepper, to taste
- 2 tablespoons olive oil
- 1 cup fresh parsley, chopped
- Juice of 1 lemon
- 4 large whole wheat or gluten-free tortillas
- Avocado slices, for garnish (optional)
- Hummus or tahini, for serving (optional)
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Directions
1. Cook the Quinoa:
- In a medium saucepan, combine the rinsed quinoa and vegetable broth (or water). Bring to a boil, then reduce to a simmer. Cover and cook for about 15 minutes or until the quinoa is fluffy and the liquid is absorbed. Set aside.
2. Sauté the Vegetables:
- While the quinoa is cooking, heat olive oil in a large skillet over medium heat. Add the diced red onion, bell pepper, and minced garlic. Sauté for about 5 minutes until the vegetables are soft and fragrant.
3. Add the Spices:
- Stir in the ground cumin, smoked paprika, dried oregano, sea salt, and freshly ground black pepper. Cook for an additional 2 minutes to bloom the spices and enhance their flavor.
4. Mix in Beans and Tomatoes:
- Add the drained white beans and halved cherry tomatoes to the skillet. Stir well and cook for 3-4 minutes until everything is heated through and the tomatoes soften.
5. Combine Ingredients:
- Once the quinoa is cooked, fluff it with a fork and add it to the skillet. Stir well to combine all the ingredients into a cohesive filling.
6. Add Fresh Herbs and Lemon Juice:
- Remove the skillet from heat. Stir in the chopped parsley and lemon juice, mixing thoroughly to distribute the fresh flavors throughout the mixture.
7. Assemble the Burritos:
- Lay a tortilla flat on a clean surface. Spoon a generous amount of the quinoa and bean mixture into the center of the tortilla. Add avocado slices, hummus, or tahini if desired.
8. Wrap the Burrito:
- Fold in the sides of the tortilla, then roll it up from the bottom, enclosing the filling tightly. Repeat with the remaining tortillas and filling.
9. Serve:
- These burritos can be enjoyed immediately or wrapped in foil for later. They are perfect for meal prep, and they store well in the fridge for a few days.
Servings and Timing
- Servings: 4 burritos
- Total Time: 45 minutes
- Prep Time: 15 minutes
- Cook Time: 30 minutes
Variations
- Spicy Version: Add some chopped jalapeños or a drizzle of hot sauce to the filling for an extra kick.
- Add Greens: Add a handful of spinach or kale to the mixture for some extra greens.
- Grilled Veggies: Grill the bell pepper, onion, and tomatoes for an extra smoky flavor.
- Make it Creamier: Add a few spoonfuls of vegan yogurt or avocado mash inside the burrito for an added creamy texture.
Storage/Reheating
- Storage: These burritos can be stored in an airtight container in the refrigerator for up to 3 days.
- Freezing: You can freeze the burritos for up to 2 months. Wrap each burrito tightly in foil or plastic wrap and store in a freezer-safe bag.
- Reheating: Reheat the burritos in the microwave for about 1-2 minutes, or wrap them in foil and heat them in a 350°F (175°C) oven for about 10-15 minutes until warmed through.
FAQs
Can I make these burritos ahead of time?
Yes! These burritos are perfect for meal prep. You can assemble them and store them in the fridge or freezer for later. Just reheat when ready to eat.
Can I use other grains instead of quinoa?
Yes, you can substitute quinoa with rice (white, brown, or wild), couscous, or even bulgur if you prefer.
Can I make these burritos gluten-free?
Absolutely! Just use gluten-free tortillas to make these burritos 100% gluten-free.
What else can I add to the burrito filling?
Feel free to add roasted veggies, a dollop of guacamole, or a sprinkle of vegan cheese for extra flavor and texture.
Can I make the beans from scratch?
Yes, you can use dried beans that you’ve cooked yourself, or even cook them from a can to save time.
Conclusion
The Vegan Mediterranean White Bean Quinoa Burrito is a flavorful, protein-packed meal that’s quick to prepare and full of fresh Mediterranean flavors. With quinoa, beans, veggies, and a light lemon dressing, it’s a satisfying and healthy option for lunch, dinner, or meal prep. Whether you’re vegan or just looking for a healthy meal, these burritos are a delicious and nutritious choice that everyone will enjoy.
Vegan Mediterranean White Bean Quinoa Burrito: An Amazing Ultimate Recipe
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: 4 burritos
- Category: Main Course
- Method: Stovetop
- Cuisine: Mediterranean
Description
The Vegan Mediterranean White Bean Quinoa Burrito is a hearty, protein-packed meal featuring quinoa, white beans, and Mediterranean veggies wrapped in a whole wheat or gluten-free tortilla. It’s flavorful, filling, and perfect for meal prep or a quick lunch or dinner.
Ingredients
For the Burrito Filling:
1 cup quinoa, rinsed
2 cups vegetable broth or water
1 can (15 oz) white beans, drained and rinsed
1 cup cherry tomatoes, halved
1 small red onion, diced
1 bell pepper, diced
2 cloves garlic, minced
1 teaspoon ground cumin
1 teaspoon smoked paprika
1 teaspoon dried oregano
½ teaspoon sea salt
Freshly ground black pepper, to taste
2 tablespoons olive oil
1 cup fresh parsley, chopped
Juice of 1 lemon
For the Burritos:
4 large whole wheat or gluten-free tortillas
Avocado slices, for garnish (optional)
Hummus or tahini, for serving (optional)
Instructions
- Cook the Quinoa: In a medium saucepan, combine rinsed quinoa and vegetable broth (or water). Bring to a boil, reduce to a simmer, cover, and cook for 15 minutes until quinoa is fluffy and liquid is absorbed. Set aside.
- Sauté the Vegetables: Heat olive oil in a skillet over medium heat. Add diced red onion, bell pepper, and garlic. Sauté for 5 minutes until soft.
- Add the Spices: Stir in cumin, smoked paprika, oregano, salt, and pepper. Cook for 2 more minutes to bloom the spices.
- Mix in Beans and Tomatoes: Add white beans and halved cherry tomatoes. Stir and cook for 3-4 minutes until everything is heated through and tomatoes soften.
- Combine Ingredients: Fluff the cooked quinoa with a fork and add it to the skillet. Stir to combine everything.
- Add Fresh Herbs and Lemon Juice: Remove from heat and stir in chopped parsley and lemon juice.
- Assemble the Burritos: Lay a tortilla flat and spoon a generous amount of the quinoa and bean mixture in the center. Optionally add avocado, hummus, or tahini.
- Wrap the Burrito: Fold in the sides and roll from the bottom, enclosing the filling.
- Serve: Serve immediately or store for later. They’re great for meal prep!
Notes
Storage: Leftover burritos can be stored in an airtight container in the refrigerator for up to 3 days. They also freeze well for up to 2 months.
Reheating: Reheat in the microwave or oven. Add a splash of water to keep them moist when reheating.
Variations: Add roasted veggies, jalapeños, or vegan cheese for extra flavor. For a spicy twist, add hot sauce or chili flakes.
Nutrition
- Serving Size: 1 burrito
- Calories: 350 kcal
- Sugar: 6g
- Sodium: 500mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 8g
- Protein: 12g
- Cholesterol: 0mg
