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Purple Burrito Bowl with Avocado Mango Salsa


Roll it up into a hearty burrito, or serve it open-faced to view the magnificent colours... yumm-o!

I'm one of those people that remembers music lyrics after listening to a song once. This is a skill I’d almost rather not posses as I often blurt out one-liners in random settings and often with complete strangers. Last week I was chatting with a coworker when we realized we needed to get back to work. She said, “okay – back to life” to which I responded in a melodic tune “back to reality“. I mean she did smile but c’mon! This happens to me all the time, and in more cases than I dare admit people don’t know the song I’m referring to. It can get embarrassing.

Roll it up into a hearty burrito, or serve it open-faced to view the magnificent colours... yumm-o!

I’m mentioning this because every time I cook with beans I start to hum this tune, either aloud or in my head: “beans, beans the magical fruit! The more you eat, the more you toot! The more you toot, the better you feel – so beans, beans at every meal!” See what I mean? Totally inappropriate to be mentioning ‘tooting’ when I’m trying to persuade you to make this burrito bowl. But that’s just me and I’m strange and I’ll keep it that way. Being ‘normal’ is boring.

Roll it up into a hearty burrito, or serve it open-faced to view the magnificent colours... yumm-o!

This recipe is pretty straight forward. Nothing fancy. Grab a can of beans if you’re too much in a rush to make them from scratch. Toss in some spices and while it’s cooking quickly whip together the salsa. Bam! Less than 20 minutes later dinner is served.

Dietitian's Intermission: Did you know beans are very high in molybdenum. Ya, I didn't know what that was either. It sounds made up - what other word do you know that as the letter D following the letter B? Well, it is a real thing: it's an essential trace element that's necessary for all animals. Kidney beans are also a good source of other minerals including copper, manganese, phosphorus, iron, potassium, and magnesium. Sounds like half the periodic table inside one little kidney shaped bean. Pretty cool. But there's more: it's also high in vitamins include folate (aka Vitamin B9) and thiamine (aka Vitamin B1). Oh, and one more thing: kidney beans are a wonderful source of protein (why it makes such a wonderful meat substitute) and finer (remember: 'the more you toot!').

Roll it up into a hearty burrito, or serve it open-faced to view the magnificent colours... yumm-o!

I made this recipe rather simple because I feel the salsa imparts loads of flavour. If you have any extra sauces feel free to add it to the bean recipe. I imagine any hot sauce, BBQ-type sauce, curry or thai coconut sauce would taste divine.

Dietitian's Proposition: If you're new to eating beans I'd start with a smaller portion size and gradually increase as you start to incorporate it into your diet more and more. Some people go from eating nothing to a huge portion and wonder why they get so bloated. It takes time for your body to adjust. Also, drink plenty of water! Remember beans are a high finer food, so to keep it moving it needs water.

Roll it up into a hearty burrito, or serve it open-faced to view the magnificent colours... yumm-o!

The salsa in this recipe need not be only enjoyed with this dish. It makes a wonderful snack, appetizer, or potluck contribution. Eat it with some crackers, toasted pita or even on it’s own (guilty as charged).

This is what I love about eating whole foods from plant sources: the colours!

Roll it up into a hearty burrito, or serve it open-faced to view the magnificent colours... yumm-o!
 

Purple Burrito Bowl With Avocado Mango Salsa

Recipe PDF ▸ ▹ Vegan, gluten-free, soy-free, refined sugar-free, nut-free

Yield: 4 servings

Prep Time: 10 min

Cook Time: 10 min

Total Time: 20 min

INGREDIENTS: THE BEAN FILLING

1 tsp (5 mL) vegetable oil

3 cups (560 g) cooked red kidney beans (or 2x 15 oz can of bean of choice)

1 tomato, chopped

1/4 cup (60 mL) water

1 Tbsp (7 g) onion powder

1 Tbsp (4 g) oregano

3-4 leaves of basil

½ tsp paprika

1/8 tsp ground black pepper

1/8 tsp chili pepper

2 Tbsp (30 mL) ketchup or hot sauce (optional)

INGREDIENTS: THE BURRITO BOWL GARNISH

4 tortillas (gluten-free if desired)

½ red cabbage, cut into thin strips

1 red bell pepper, cut into strips

2 stalks green onion, chopped

1/4 cup (15 g)cilantro, chopped

INGREDIENTS: THE AVOCADO MANGO SALSA

1 avocado, cubed

1 large mango (or 2 small), cubed

2 medium tomatoes, cubed

½ lime, juiced (~1 Tbsp or 15 mL)