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Heart e.g burritos on white plate

Hearty Egg Burritos

Cooking Matters
The Hearty Egg Burritos recipe from Cooking Matters features scrambled eggs wrapped in a whole-wheat tortilla, with beans, cheese, and veggies for a delicious filling. This nutritious meal is great for meal prep.
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Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Course Breakfast
Servings 4
Calories 347

Ingredients 

  • 3 Green Onions
  • 1 Bell Pepper Medium; red or green
  • 1 Garlic Clove Medium
  • 2 ounces Cheddar Cheese Low-fat
  • 1 can Black Beans 15 ounces; no salt added
  • 1 teaspoon Canola Oil
  • 4 Eggs Large
  • ¾ teaspoon Cumin Divided
  • ¼ teaspoon Ground Black Pepper
  • Non-Stick Cooking Spray
  • 4 Tortillas 8-inch; whole wheat
  • ⅓ cup Yogurt Nonfat, plain
  • ¼ cup Cilantro Optional; fresh

Equipment

  • Stovetop
  • Box Grater
  • Colander
  • Medium Skillet
  • Small Bowl

Instructions

  • Rinse green onions and bell pepper. Peel garlic clove.
  • Slice green onions. Remove core and dice bell pepper. Mince garlic.
  • If using fresh cilantro, rinse and chop leaves now.
  • Grate cheese.
  • In a colander, drain and rinse beans.
  • In a medium skillet over medium heat, heat oil. Add beans, green onions, bell pepper, and garlic. Cook until peppers are soft, about 3 minutes. Add ½ teaspoon ground cumin and black pepper. Transfer mixture to a plate.
  • In a small bowl, crack eggs. Add remaining ¼ teaspoon cumin. Beat mixture lightly with a fork.
  • Wipe out skillet with a paper towel. Coat with non-stick cooking spray. Heat at medium-low. Add egg mixture. Cook, stirring occasionally, until eggs are as firm as you like, about 3-5 minutes. If using cilantro, add now.
  • Spoon egg mixture into the center of each tortilla, dividing evenly. Add beans and veggies. Sprinkle cheese on top. If using yogurt, add a dollop to each tortilla.
  • Fold tortilla over mixture and serve.

Notes

  • Add color and flavor with fresh salsa. Mix chopped fresh or canned tomatoes, chopped onion, and chopped cilantro. Add a pinch of ground cumin for heat.
  • For a different flavor, use Monterey Jack or Colby cheese instead of cheddar.
  • When selecting whole wheat tortillas, compare nutrition facts labels and look for options lower in sodium and saturated fat and with no trans fat.
  • Steam, sauté, or grill a mix of veggies. Add to burritos.
  • If you double the recipe, do not double cumin.
  • Use 1 Tablespoon dried cilantro instead of fresh cilantro, if you like.
  • Burritos can be frozen for up to one week. Wrap tightly in plastic wrap, cover with aluminum foil, and freeze. To reheat, remove foil and plastic. Microwave 1.5-2 minutes, turning as needed. Or, remove plastic wrap and re-cover in aluminum foil. Heat in a toaster oven or regular oven at 300°F for about 6 minutes.

Nutrition

Nutrition Facts
Hearty Egg Burritos
Amount per Serving
Calories
 
347
Calories from Fat 81
% Daily Value*
Fat
 
9
g
14
%
Saturated Fat
 
3
g
19
%
Trans Fat
 
1
g
Cholesterol
 
167
mg
56
%
Sodium
 
360
mg
16
%
Potassium
 
605
mg
17
%
Carbohydrates
 
45
g
15
%
Fiber
 
11
g
46
%
Sugar
 
3
g
3
%
Protein
 
22
g
44
%
Vitamin A
 
1300
IU
26
%
Vitamin C
 
40
mg
48
%
Calcium
 
159
mg
16
%
Iron
 
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Beans, Black Beans, Burrito, Cheddar Cheese, Eggs, Green Onions