Food Is Medicine – Baked Veggie Burritos

By August 6, 2020March 16th, 2024No Comments

Having baked veggie burritos in my freezer is one of my favorite time-savers.  I make the filling for dinner and later or the next day roll the extra filling in tortillas, bake and then freeze.  My husband cooks shredded beef on the side to add to his burritos, then we top with enchilada sauce. Cheese and sour cream are optional. 

  • 1 large Onion, chopped
  • 2 small or 1 medium zucchini, chopped
  • 2 small yellow squash, chopped
  • 1 large red bell pepper, chopped
  • 1/2 cup broccoli, chopped in tiny pieces
  • 2 stalks of bok choy or celery, chopped
  •  2 15-oz cans no-fat refried beans
  • 1 15-oz can pinto beans, drained and rinsed
  • 2 cups brown rice, cooked
  • 1 bunch, cilantro, chopped, divided into two portions (optional)
  • 6 non-fat tortillas
  • salsa and/or taco sauce for dipping
  1. Preheat oven to 350 degrees.
  2. Stir fry onion in a small stockpot, use water or veggie stock as necessary to prevent sticking.
  3. Add zucchini, red pepper, broccoli and bok choy and stir fry 3-4 few minutes until tender.
  4. Stir in refried and pinto beans and cook one minute.
  5. Add as much rice as you prefer and half the cilantro.
  6. Put a few spoonfuls of mixture in each burrito,  Fold one flap over mixture, then fold in the ends and roll over once to close up the burrito.
  7. Bake for 12 minutes or until tortillas are crispy.  Serve with lots of salsa and remaining cilantro.

This recipe makes about two quarts of filling.  If serving fresh as a non-crispy version: roll a portion of the mixture in a tortilla, top with enchilada sauce or salsa.  To Freeze: roll portions of filling into tortillas, rollup up and place on a cookie sheet in a 350 degree oven.  Bake about 12 minutes until crispy. Allow to cool.  Freeze on the cookie sheet and then drop in a freezer bag or wrap individually in foil.  To reheat place in a toaster oven at 400 degrees for about 15 to 20 minutes.

Taken from “Prevent and Reverse Heart Disease” by Caldwell B Esselstyn, Jr. M.D.  (Plant-based Meal Plans)