the best basic burrito recipe (vegan, dairy free, oil free option, gluten free option)

I could easily eat Mexican food most days of the week. That and my favorite Indian curry. I love how effortless it feels, how easily it adapts to a plant-based diet and that leftovers go a long way.

This basic burrito recipe is one of my go-to’s and is inspired by a recipe I found on Whole Foods years ago. One of the things I hope you will love about it is that once you have the basic flavor profile down, you can easily tweak it to your preferences…a little more garlic here, less tomato there, more spice, more lime).

 

Once the basic burrito mix is assembled, here’s how I put it together…

1) Grab your favorite tortillas (gluten free if needed) and spread on a generous layer of hummus – red pepper is best. The hummus is what makes vegan burritos “survive” without the cheese. If you need to keep things oil-free, use oil-free tortillas and oil-free hummus.

 

2) Add a few slices of avocado and mash well. This also helps round out the creaminess and moisture usually provided by dairy cheese. If you can’t stand avocado, you can use just a little and mix it in well with the hummus and your taste buds won’t be any wiser. Trust me. I’ve tested this on my avocado-averse family members.

 

3) Scoop on the rice.

 

4) Then add the bean mixture.

 

5) Accessorize with jalapeno peppers and chili flakes if you like a lot of heat. #bringiton, I say!

 

6) Now you’re ready to roll it up and put it in the oven. Usually, I just secure it with a toothpick, but you can wrap it in parchment paper if you are planning this for a take-it-with-you meal.

 

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best basic burritos

Easy to prepare, customizable and leftovers that go a long way are why this is my basic burrito recipe. Fresh flavors, oven toasted tortillas and creamy plant-based sub-ins for dairy cheese come together to make this weeknight favorite.

Course: Main Course
Cuisine: Mexican
Author: Andrea Anderson
Ingredients
Basic Burrito Filling
  • 3 cups black beans, canned or cooked according to package directions
  • 2 medium tomatoes, diced
  • 1/2 large onion, diced
  • 2 cloves garlic, minced
  • 2 limes, freshly squeezed
  • 1/2 cup fresh cilantro, chopped
  • 1/2 tsp cumin
  • 3/4 tsp salt
  • dashes pepper
  • 1/4 cup veggie stock
Other ingredients
  • 1.5 cups brown rice
  • tortillas
  • red pepper hummus
  • avocado
  • jalapeno peppers (optional)
  • red chili flakes (optional)
Instructions
  1. If you don't have a rice cooker and need the rice ready in a hurry because you forgot to make it earlier (like I often do!), bring a pot of water to a boil, add the rice and cook it as you would pasta - over high heat and with the lid off. Set the timer for 23 minutes. In the meantime, you can prep your burrito filling...

  2. Add all the basic burrito filling ingredients to a mixing bowl, stir until thoroughly combined and adjust seasonings to your taste.

  3. To assemble the burritos, spread a generous helping of hummus on the tortilla and add a few pieces of avocado - give the avocado a mash. Spoon on the rice, then the bean mixture and "accessorize" with the jalapeno peppers and chili flakes if desired.

  4. Secure burritos with a toothpick or wrap in parchment paper and place on a baking sheet. Bake in a 350 degree F oven for about 15 minutes or until the tortillas are lightly browned on the edges.

Recipe Notes

These burritos keep well as leftovers and can be reheated by wrapping in tin foil and placing in a 350 degree F for about 20 minutes or until heated through. Oven re-heating may not top the microwave in speed, but it keeps your tortilla crisp like it was meant to be.

 

 

If you have family members who promise you they can’t survive without meat and will launch a revolt if you serve them only veggies, I give you permission to cook up some meat and add it to the burritos for the sake of keeping the peace.

 

 

 

(contains affiliate links which help fund this blog at no cost to you 🙂 )

  • Though I prefer homemade tortillas, life is just too busy. So I save my sanity and buy my tortillas from Trader Joes – the chile ones are my favorite. If you need gluten-free tortillas, you can try these. For oil-free tortillas, try the Food for Life brand which can be found in most health food stores.
  • My favorite brand of store-bought hummus is Sabra. Roasted red pepper is my preferred flavor, especially for Mexican recipes (and even looks a little like cheese).
  • I prefer the unsalted veggie stock by Kitchen Basics if I don’t have my own on hand. If you can’t find it in your local grocery store, you can get it here.
  • My daughter and I have a mild obsession with Jeff’s Natural’s jalapeno peppers which you can find here. Jeff uses purer ingredients than the canned kind.

 

cabbage rolls (vegan)

100_1435

Despite the warmer weather today, I know we’re not quite in the clear yet…a few weeks of wintery weather may still be upon us. Which means there will be many days left which call for the warming dishes of comfort food.

Last week, I turned to my quarter-Polish roots to prepare a vegan twist on the traditional cabbage roll. For  the longest time, this was one dish that I never warmed up to until recently. I think it was the unusual color + size of the cabbage leaves that was a turn off.

But ever since I learned more about my great-grandparents who emigrated from Poland to Canada in the late 1920’s, my appreciation (and apparently, appetite) for this part of my heritage has grown. nanpics

Traditionally, cabbage rolls are prepared with ground pork, salt pork or ground beef combined with rice and onions. This recipe is based on the one my mother gave me, but I incorporated some coconut bacon to approximate the flavor of salt pork.

Despite the length of prep and cook time, this dish is simple to prepare.

cabbage rolls1

So, what kind of dishes have you grown to love?

CLICK HERE TO PRINT A PDF of the vegan cabbage rolls recipe
CLICK HERE TO PRINT A PDF of the coconut bacon recipe

 vegan cabbage rolls

Prep Time: 90 minutes

Cook Time: 2-3 hours

Keywords: bake saute entree gluten-free nut-free soy-free vegan vegetarian whole grain cabbage rice tomato sauce lentils

Ingredients

  • 1 cabbage head, core removed
  • 1 c. brown rice (organic is best)
  • ½ c. brown lentils
  • 1 large onion, diced
  • 2 garlic cloves, minced
  • ¼ c. coconut bacon
  • 1 tsp. salt
  • Freshly ground pepper to taste
  • 3-4 cups tomato sauce

For the Coconut Bacon (makes more than needed for the cabbage rolls- save the extra for other recipes!)

  • 2 cups large, flaked coconut, unsweetened
  • 3 T coconut aminos
  • 2 tsp. liquid smoke
  • ½ tsp. pure maple syrup
  • ¼ tsp salt

Instructions

Cook rice in 1 ¾ c. water until liquid is absorbed. In a separate pot, cook lentils in 1-1 ¼ c. water until tender.

Meanwhile, sauté onion and garlic in dairy free butter until tender; set aside.

To prepare cabbage leaves: place cabbage head in a large pot of boiling water. Use tongs to remove leaves one at a time as they become softened and loose (about 20-30 seconds between each leaf layer). Set aside.

When rice and lentils are cooked, combine, then mix in coconut bacon and seasonings.

Depending on the leaf size, spoon ¼-1/2 c. of rice/lentil mixture into each leaf. Fold in bottom and top and then roll closed.*

Cover the bottom of a glass baking dish with tomato sauce and place rolls seam side down into dish (you can do this as you roll each one). When all the rolls are prepared, pour remaining sauce over the rolls until they are almost completely covered.

Cover with foil and place in a 325 degree F oven and bake for 2-3 hours, turning down the temperature if needed to prevent burning. The rolls are cooked when most of the tomato sauce is absorbed.

for the Coconut Bacon

Add all ingredients to a bowl and stir to combine. Mixing by hand can help the liquids coat the coconut.

Let the mixture stand a few minutes while oven preheats to further aid absorption.

Spread coconut onto a baking sheet lined with parchment paper.

Bake 7-8 minutes, remove pan from oven, stir, then return pan oven.

Bake an additional 7-8 minutes, stirring once or twice to help coconut bacon cook evenly.

Remove from oven and let cool.

Recipe Notes

Depending on the size of your cabbage leaves, you will need anywhere from 12-18 leaves for this recipe. You can use the remainder of the cabbage in other recipes.

Cabbage rolls are formed similar to burritos or spring rolls. There are online tutorials of how to roll them if you are unsure of the correct method.

Carefully monitor the level of the tomato sauce, especially as the cooking time approaches the two hour mark

For the coconut bacon, you can use tamari or soy sauce in place of coconut aminos, but you will need to adjust the salt content. I like using coconut aminos because it is free of additives often found in soy sauce and tamari and it has a lower sodium content. Vitacost.com* offers a great price per bottle.

I use Wright’s Hickory Liquid Smoke because it is one of the few liquid smoke brands that is free of sugar and other additives.

*Clicking this link gives me credit to Vitacost’s Refer-a-Friend program

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brussels sprout & “bacon” pizza (vegan)

2009-01-01 14.13.33The weather finally is whispering spring. My children actually want to play outside. I wore shoes, not boots, outside for the first time since I can’t remember when (not counting my time in the DR). Today the boys rode their bikes to school. Yet I know we’re not in the clear yet…a spring snow is still a possibility.

And here is a, perhaps unconventional, recipe; a nod to this betwixt and between time of eating winter’s comfort food while looking forward to spring’s fresh raw green. It’s a pizza featuring the warming heat of peppers and topped with raw Brussels sprouts and coconut bacon.

Considering I spent much of my life convinced I did. not. like. Brussels sprouts (I even tried convincing my mum I was allergic to them), I find it humorous that I now try to find ways to work them into a recipe. Though I still am not a fan of a cooked sprout, I do enjoy them in the raw.

If you enjoy the taste and texture of cooked Brussels sprouts, by all means roast away, but I like the contrast of warm pizza with cool greens and knowing that the heat hasn’t killed all their micro-nutrient goodness.

The coconut bacon recipe comes from a recipe pack Angela at Oh She Glows offered with a pre-buy of her cookbook*; I tweaked it slightly. brusselsproutbaconpizza

CLICK HERE TO PRINT A PDF of the brussels sprout & “bacon” pizza recipe

CLICK HERE TO PRINT A PDF of the coconut bacon recipe

Brussels sprout & “bacon” pizza (vegan)

Prep Time: 10-15 minutes

Cook Time: 30 minutes

Serving size: 2 adults

 

Ingredients

For the Coconut Bacon (makes more than needed for the pizza – save the extra for other recipes!)

  • 2 cups large, flaked coconut, unsweetened
  • 3 T coconut aminos
  • 2 tsp. liquid smoke
  • ½ tsp. pure maple syrup
  • ¼ tsp salt

For the Pizza

  • Pizza crust (here’s the one I use)
  • Hummus
  • Pizza sauce (the sauce I make for this)
  • Pine nuts (optional)
  • Sliced onion rounds
  • Sliced red peppers, organic are best
  • Sliced Greek pepperoncini
  • Brussels sprouts, roughly chopped
  • Coconut bacon (recipe follows, next page)
  • Garlic powder & dried oregano

Instructions

for the Coconut Bacon

  1. Add all ingredients to a bowl and stir to combine. Mixing by hand can help the liquids coat the coconut.
  2. Let the mixture stand a few minutes while oven preheats to further aid absorption.
  3. Spread coconut onto a baking sheet lined with parchment paper.
  4. Bake 7-8 minutes, remove pan from oven, stir, then return pan oven.
  5. Bake an additional 7-8 minutes, stirring once or twice to help coconut bacon cook evenly.
  6. Remove from oven and let cool.

for the Brussels Sprout & “Bacon” Pizza

  1. If using a homemade crust, pre-bake it for five minutes.
  2. Spread on hummus, then sauce.
  3. Sprinkle garlic powder and dried oregano, then add pine nuts if using.
  4. Add onions, peppers and pepperoncini and bake in over for about 15 minutes or until crust is lightly brown and veggies are tender.
  5. Top with raw Brussels sprouts and sprinkle on coconut bacon. Serve.

Recipe Notes

  • You can use tamari or soy sauce in place of coconut aminos, but you will need to adjust the salt content. I like using coconut aminos because it is free of additives often found in soy sauce and tamari and it has a lower sodium content. Here’s where I order it on vitacost.com.
  • I use Wright’s Hickory Liquid Smoke because it is one of the few liquid smoke brands that is free of sugar and other additives.
  • Although the bacon is soft when it first comes out of the oven, it hardens as it cools.
  • I like using red pepper hummus (especially Sabra’s Red Pepper Hummus) for the extra flavor dimension it offers, but feel free to experiment with your favorite kind. Hummus is key as it mimics the moisture and flavor cheese adds to pizza.
  • I use Jeff’s Naturals brand for my pepperoncini because it doesn’t contain the preservatives found in most brands of pepperoncini found in grocery stores. I get mine a natural foods grocery store.
  • Sprinkling on garlic powder and dried oregano helps boost flavor.
  • To judge quantity, I make my pizza in a 9-inch cake pan and use about ½ onion, one small red pepper, ½ cup of pepperoncini, 4-5 Brussels sprouts and ¼ cup coconut bacon. But feel free to adjust to your personal taste.
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skillet pot pie (gluten free option)

100_1058Every year the  Dairy Farmers of Canada release a free calendar featuring recipes starring one or more dairy products. The Milk Calendar is a fixture on my parents’ fridge. Even though they no longer eat dairy. But it’s an endearing tradition and I always look forward to flipping through it.

While I cringe at the propaganda that continually tries to convince the public that eating dairy is a good and essential thing to do (it’s not), a few of the calendar’s recipes can be adapted to suit a vegan diet. One of the recipes my mum tried years ago was the Milk Calendar’s Turkey Pot Pie. It was an instant hit in our family.

I’ve been making the same recipe for years for my own family, although I had taken out the turkey even before changing my diet. Once I eliminated dairy from diet, I further modified the recipe to incorporate plant-based milk and butter.

Traditionally, I’ve made this recipe in a casserole dish, but decided to change things up and make it in one of our cast iron skillets.

No skillet? No worries. Simply cook in a regular pot, then transfer the filling to a casserole dish and top with the crust. It’s as easy as…pie.

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CLICK HERE TO PRINT A PDF of the Skillet Pot Pie Recipe

Skillet Pot Pie

Prep Time: 30-45 minutes

Cook Time: 45-55 minutes

Keywords: bake saute entree casserole gluten-free nut-free vegan sugar-free potato carrot peas mushroom

    For the Filling

    • 2 cups diced organic potatoes*
    • 2 cups sliced carrots
    • 1 medium-small onion, minced
    • 1 large garlic clove, minced
    • 1 cup diced mushrooms
    • 1/4 red pepper, finely minced
    • 1 cup peas
    • 1 cup organic corn
    • 1 tsp tapioca flour or organic cornstarch
    • scant 1/4 cup flour of your choice, gluten free if needed*
    • 1/2 cup unsalted veggie stock
    • 1 cup unsweetened dairy-free milk*
    • 1/2-3/4 cup water
    • 1/2 tsp. thyme
    • 1/2-1 tsp salt
    • dashes of pepper and turmeric

    For the Crust

    • 1 cup flour of your choice, gluten free if needed*
    • 2 tsp. baking powder
    • 1 T parsley
    • 1/2 c. of unsweetened dairy-free milk, chilled*
    • 1/4 tsp. salt
    • 1/3 c. organic dairy-free butter, chilled*
    • 1/2 tsp. xantham gum if using gluten-free flour
    *see Recipe Notes for details

    Instructions

    For the Filling

    Par boil diced/chopping potatoes and carrots until just fork tender. Par boiling saved cooking time and ensures the potatoes and carrots will cook properly.

    Meanwhile, in the skillet, saute onion and garlic in a little veggie stock until onions begin to soften. Add the mushrooms and red pepper and saute until the vegetables are tender. Add more stock as needed to prevent the liquid from boiling away.

    Stir in tapioca and flour until thoroughly mixed, then pour in stock, milk and water and bring to a boil while stirring frequently to prevent the flour from sticking to the bottom of the skillet.

    Once the mixture boils, add thyme, salt, pepper and turmeric and simmer for 5-10 minutes. Cool the filling, then add potatoes, carrots, peas and corn.

    For the Crust

    Mix together the flour, baking powder, parsley and salt. Cut in chilled butter until the mixture has crumbs the size of peas. Pour in milk and gently stir to combine. Drop by the spoonful over the filling.

    To Bake

    Place skillet in an oven warmed to 375 degrees and bake 45-55 minutes or until the filling is warmed through and the crust is baked. To prevent the crust from burning, you might need to cover the skillet loosely with foil for the last 10-15 minutes of baking. Placing a large baking sheet on a rack below the skillet is recommended to catch any drips from the filling as it likes to bubble over the pan.

    Recipe Notes

    Using organic vegetables is always best, especially for the potatoes (due to pesticides) and corn (because of GMO). If using soy-based dairy substitutes, it’s best to use organic because of GMO.

    I found cooling the filling mixture before adding the potatoes, carrots, peas and corn helps the peas retain a bright green color instead of turning an unappealing grayish green.

    For the filling, I used organic brown rice flour and unsweetened organic soy milk. For the crust, I used equal parts organic brown rice flour and whole wheat pastry flour, unsweetened organic soy milk and Smart Balance organic dairy-free whipped buttery spread.

    Since the crust is unfussy (more of a biscuit, really), feel free to experiment with your favorite blend of flour. However, its best to add xantham gum if going completely gluten free.

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