Meal time is approaching, but between the end of the day, fatigue, and lack of time to cook, many give up eating well on weekdays. However, a solution exists, simple, economical and ready to take out of the freezer.
Inspired by an American recipe, a batch of
bean and cheese burritos to freeze prepares in approximately 20 minutes for several meals. Crushed pinto beans with cumin and chili, grated cheddar, minute salsa and whole wheat tortillas: these vegetarian burritos heat up in two minutes in the microwave and avoid a lot of heat.
A protein-rich vegetarian lunch, ready in advance
Once rolled and frozen individually, these burritos come out of the freezer one by one for lunchboxes or busy evenings. Dietitian Courtney Pelitera emphasizes the importance of protein at breakfast. “Protein-rich meals help keep us satisfied and full throughout the day.” This is what she explained to EatingWell. A bean and cheese burrito provides around 15g of protein, enough to last for several hours.
Pelitera recommends aiming for 20 to 30 g of protein per meal, more for very active people. The combination of pinto beans plus whole wheat tortillas creates a “complete” protein, with all nine essential amino acids, while ¼ cup of shredded cheddar cheese adds about 6g of protein. For her“The most overlooked benefit of meal prepping is the mental relief it provides!” Fewer decisions to make, less stress at mealtimes.
Ingredients and quick method for freezer burritos
As for ingredients, it all starts with rinsed canned beans, pinto, red or black, seasoned with a little oil, cumin and chili powder then mashed into a puree. Add a quick salsa made from tomatoes, green onions, marinated jalapeños and cilantro, plus grated cheese such as cheddar, emmental or county. With whole wheat tortillas, you get a nourishing and economical vegetarian base.
To save time, place all the tortillas on the work surface, spread the bean puree in the center, sprinkle with cheese, then fold the edges and roll tightly. In about twenty minutes, a batch of burritos is ready. Leftover vegetables from fajitas, cooked rice or roasted vegetables can be added to the filling: a good way to use up what’s lying around in the fridge.
Freezing, reheating and everyday variations
Once cooled, the burritos can be frozen wrapped one by one in aluminum foil or plastic wrap, then stored in a labeled freezer bag. Some French-speaking recipes suggest storage for around two weeks, others up to three months.
To eat, reheat the frozen burrito for one to two minutes in the microwave, or for a few minutes in the pan to make it crispy. These vegetarian burritos to freeze are available without chili for children, or with a protein-rich tortilla for athletes, always ready to save a lunch.