Beef and lentil burritos

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Beef and lentil burritos

A Tex-Mex favourite with added fibre

70 minutes

Serves 4

Aliya Porter

Recipe by: Aliya Porter | Registered Nutritionist

These burritos are full of fibre as well as flavour. And because the rice is cooked in with the meat, you’ll get all the taste with less washing up. The calcium in cheese can affect the amount of iron our bodies can absorb, so I’ve left the cheese out, but you still get the yumminess.

This recipe is from our Eat Move Learn programme helping kids to eat healthily and stay active.

> See all our recipes suitable for young cooks

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Two hands - one large, one smallSuitable for young cooks

Aliya Porter

Recipe by: Aliya Porter | Registered Nutritionist

These burritos are full of fibre as well as flavour. And because the rice is cooked in with the meat, you’ll get all the taste with less washing up. The calcium in cheese can affect the amount of iron our bodies can absorb, so I’ve left the cheese out, but you still get the yumminess.

This recipe is from our Eat Move Learn programme helping kids to eat healthily and stay active.

> See all our recipes suitable for young cooks

> Get a free copy of the cookbook this recipe is from

Two hands - one large, one smallSuitable for young cooks

Ingredients

For the burrito mixture

  • 1 tablespoon vegetable oil
  • 1 large onion, chopped
  • 2 tablespoons cumin
  • 3 tablespoons paprika
  • 4 cloves garlic, finely diced
  • 250g 5% fat beef mince
  • 1 red pepper, deseeded and roughly chopped
  • 80g dried red lentils
  • 1 large red chilli, finely chopped
  • 80g white rice (if using wholegrain rice, cook for 15 minutes before adding)
  • 400g can chopped tomatoes
  • 400g can kidney beans, drained and rinsed
  • 2 tablespoons lime juice (juice of 1 lime)
  • 1 tablespoon oregano
  • 100–200ml water

For the guacamole

  • 1 medium avocado, with stone and skin removed
  • 1 tablespoon lime juice (juice of half a lime)
  • 1 teaspoon cumin
  • 1 medium tomato, diced

To serve

  • 4 wholemeal wraps
  • 100g iceberg lettuce, shredded
  • 1 red onion, thinly sliced

CALORIES: 571

FAT: 18.2g

5 A DAY: 4

SALT: 0.9g

SUGAR: 14.6g

Method

  1. Heat the oil in a large non-stick pan over a medium heat.
  2. Add the onions and fry for around 6 minutes until translucent and starting to brown. Then add the spices and garlic and fry for a further 2 minutes.
  3. Add the mince and fry until browned, then add the red pepper and cook for another minute.
  4. Add the lentils, chilli and rice and cook for 3 minutes, stirring regularly.
  5. Finally, add the chopped tomatoes, beans, lime juice, oregano and 100ml water. Bring to the boil then reduce to simmer, cover and cook for 20–25 minutes until the lentils and rice are cooked. Stir regularly to stop the mixture from sticking. Add up to 100ml more water if it is sticking but avoid adding too much.
  6. Meanwhile, make the guacamole. Mash the avocado with a fork. Add the lime juice, cumin, and diced tomato and mix.
  7. Just before serving, warm the wraps for 1 minute in the microwave.
  8. Lay a piece of foil on each plate (this will help keep the wrap together). Put the wrap on top and spoon a quarter of the mixture into the middle of each wrap. Top with lettuce, red onion and guacamole. Fold in the sides and then roll from the bottom using the foil to help you roll it. Fold the foil in at one end.

Why not make double the quantity of burrito mixture and freeze it? Defrost in the fridge overnight and reheat thoroughly before serving.

And if you like your burritos hot, add jalapenos.

Children can help weigh out the ingredients, juice the lime, mash the avocado, empty the cans, rinse the beans and cut the peppers with a child-safe knife.

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