IBeans and dried fruit are delicious together. With so many tortillas to choose from, this morning meal can feed everyone – gluten-free, vegan, or vegetarian. Add your own condiments: fruit or veggies, salsa, grated cheese or vegan alternatives, or hot sauces. The choice is yours.

Prep time: 20 minutes II Cook time: 25 minutes II Serves 8 (1/2 burrito each)

  • 1/4 cup chopped dried apricots
  • 1/4 cup chopped dried apple or mango
  • 1/4 cup dried cranberries
  • 1 cup apple juice
  • 1 whole cardamon pod, cracked, or 1 small cinnamon stick (approximately 3 inches long)
  • 1 can (14 oz/398 mL) pinto or black beans, drained and rinsed
  • 1/4 tsp salt
  • 4 10-inch tortillas (e.g. whole-wheat, corn, flax, pesto)
  • 1/4 cup salsa and/or grated cheddar cheese (optional)
  1. In a saucepan, combine apricots, apples, cranberries, apple juice and cardamom; heat over low heat for 5 minutes.
  2. Add beans; bring to a boil over medium-high heat. Reduce heat to medium-low, simmer, uncovered, and stirring often, until liquid has almost evaporated (about 10 minutes). Discard cardamom. Add salt.
  3. In a dry skillet, warm each tortilla over medium heat for about 1 minute per side.
  4. Place 1/2 cup of the filling down the center of each tortilla, leaving a 1-inch border at bottom and top. Fold bottom edge over filling; fold sides over. Roll up from bottom. Slice each totilla in half. Serve at room temperature.

Nutritional analysis per serving: Calories 180; protein 6 g; Carbohydrate 36g; Fat, total 2g; Fat, saturated 0.5g; Fat, trans 0g; Cholesterol 0g; Fibre 6g; Sodium 330mg

– from the book, “Mindfull, Over 100 Delicious Recipes for Better Brain Health”, by Carol Greenwood, PhD, Daphna Rabinovitch, and Joanna Gryfe.

By Nettie Cronish

Nettie Cronish, author of more than five vegetarian cookbooks, works, cooks, and teaches in Toronto.

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