Test Kitchen: Sargent Choice Vegetarian Breakfast Burrito

Sargent Choice Vegetarian Breakfast Burrito

Mia Sugarman, SAR Dietetics ‘22

Recipes modified from Cookie and Kate
Yield: 6 servings

Ingredients

  • Six 6” whole-grain tortillas
  • 1 Russet potato (cubed or shredded)
  • 1 cup carrot (shredded or diced)
  • 6 large eggs
  • ½ can pinto beans or black beans (drained, rinsed)
  • Black Pepper, Garlic Powder
  • Several dashes of hot sauce
  • 1 tablespoon olive oil
  • 1 cup shredded sharp cheddar cheese
  • ½ cup chopped cilantro
  • 1 cup chopped green onion
  • 6 tablespoons of salsa
  • 1 large avocado, diced (optional)

    Directions

    1. Crack the eggs into a medium bowl and whisk them with a fork until pale yellow. Ensure shell pieces haven’t been left behind. Stir in the beans, and shredded carrot, add seasoning of choice and hot sauce.
    2. Place oil in a medium-sized skillet/pan over medium heat. Add potato cubes, and cook for approximately 3-5 minutes to soften the potatoes, flipping them throughout. Pour in the egg mixture and cook, stirring often, until the eggs are just set, about 2 to 4 minutes. Stir in the cheese and transfer the mixture to a bowl. Then stir in the cilantro and green onion (if you’re serving the burritos right away, reserve a small amount of each for garnish).
    3. Warm the tortillas briefly in the microwave (about 10 to 20 seconds) or in a skillet.
    4. Working with one tortilla at a time, spread egg mixture evenly between them. Drizzle 1 tablespoon salsa on top of the mixture. Leave about 1/3 of the tortilla exposed without any toppings.
    5. Roll up the burrito by first folding the tortilla over from the bottom to partially cover the contents, then fold in the two sides. Finish rolling and put the burrito seam side down on a plate.
    6. If you’re serving the burritos right away: top with salsa, diced avocado (if using) and the reserved cilantro and green onion. Serve immediately, with a knife and a fork.If you’re freezing the burritos for later: let the burritos cool to room temperature, then wrap each burrito in plastic wrap. Transfer the wrapped burritos to a freezer-safe bag and squeeze out the air before sealing. Store the burritos in the freezer. Consume your burritos within 3 to 6 months.
    7. To defrost frozen burritos, unwrap the plastic wrap and then wrap the burrito in a damp paper towel. Microwave about 2 to 3 minutes, until warmed throughout.

    What We Liked

    • The burrito was quick and easy to make and very filling.
    • There was lots of protein in this dish – cheese, eggs and beans.
    • Putting the burrito together was a fun activity to do with friends.
    • This dish tasted good both as a burrito and as a burrito bowl, with no tortilla.
    • This was an easy meal to consume on the go as the tortilla was easily wrapped and could be eaten using your hands.

    Suggestions

    • Add sauce to this dish such as hot sauce or lime juice to add additional flavor.
    • Additional vegetables and spices could be added to add additional texture and flavor to the dish.
    • Add the salsa and hot sauce at the end to ensure the burrito does not become soggy.

    Nutritional Value

    • The whole grain tortilla provides energy as well as fiber to keep us fill and support digestive health.
    • Eggs, cheddar cheese and beans provide protein, which can help our meal last and promote satiety.
    • Olive oil is a good source of heart healthy monounsaturated fat which helps to lower LDL cholesterol and raise HDL cholesterol.
    • Russet potatoes are a source of carbohydrate to provide energy, as well as potassium, which helps support blood pressure.
    • Avocado is also high in potassium and is loaded with heart healthy monounsaturated fat.
    • Cilantro, garlic powder, hot sauce and green onions add additional flavor to this dish without needing additional salt.