By Nettie Cronish
Nettie Cronish, author of more than five vegetarian cookbooks, works, cooks and teaches in Toronto.
beans 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, salsas, grated cheeses or vegan alternatives, or hot sauces. the choice is yours.
Prep time: 20 minutes
Cook time: 25 minutes
Serves 8 (½ burrito each)
¼ cup chopped dried apricots
¼ cup chopped dried apple or mango
¼ cup dried cranberries
1 cup apple juice
1 whole cardamom pod, cracked, or 1 small cinnamon stick
(approx 3 inches long)
1 can (14 oz/398 mL) pinto or black beans, drained and rinsed
¼ tsp salt
4 10-inch tortillas (e.g., whole-wheat, corn, sprouted, unbleached, flax, pesto)
¼ cup salsa and/or grated cheddar cheese (optional; see Tip below)
In a saucepan, combine apricots, apples, cranberries, apple juice and cardamom; heat over low heat for 5 minutes.
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.
In a dry skillet, warm each tortilla over medium heat for about 1 minute per side. Place ½ cup of the filling down the centre of each tortilla, leaving a 1-inch border
(approx) at bottom and top. Fold bottom edge over filling; fold sides over. Roll up from
bottom. Slice each tortilla in half. Serve at room temperature.
Nutritional analysis per serving: Calories 180; Protein 6g; Carbohydrate 36g (12%DV); Fat, total 2g (3%DV); Fat, saturated 0.5g (3%DV); Fat, trans 0g; Cholesterol 0mg; Fibre 6g (24%DV); Sodium 330mg (14%DV).