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Wednesday High Protein Lunch: Black Bean and Corn Burrito Recipe

Name: Wednesday High Protein Lunch: Black Bean and Corn Burrito Recipe
Total time: 35 min
Yield: 290 g
Ingredients: black beans, canned (drained and rinsed) 2 cups; sweet corn kernels, canned or frozen (thawed if frozen) 1.5 cups; brown rice, cooked 1 cup; red bell pepper, diced 1 cup; red onion, finely chopped 0.5 cup; flour tortillas (large, 10-inch) 4 pieces; olive oil 2 tbsp; ground cumin 1 tsp; chili powder 1 tsp; smoked paprika 0.5 tsp; salt 0.75 tsp; black pepper 0.25 tsp; fresh cilantro, chopped 0.25 cup; lime juice 2 tbsp

Beans and corn in a tortilla — it's simple, cheap, and packs more protein than you'd expect. A solid plant-forward Wednesday lunch that meal preps in batches.

Cook 35 min Difficulty EASY 410 kcal

#Vegetarian #High Protein #Mediterranean #Diabetic Friendly

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Ingredients

Main ingredients

black beans, canned (drained and rinsed) 2 cups
sweet corn kernels, canned or frozen (thawed if frozen) 1.5 cups
brown rice, cooked 1 cup
red bell pepper, diced 1 cup
red onion, finely chopped 0.5 cup
flour tortillas (large, 10-inch) 4 pieces

Seasonings/Sauce

olive oil 2 tbsp
ground cumin 1 tsp
chili powder 1 tsp
smoked paprika 0.5 tsp
salt 0.75 tsp
black pepper 0.25 tsp
fresh cilantro, chopped 0.25 cup
lime juice 2 tbsp

Nutrition summary

Carbohydrates 56 g 55%

Protein 20 g 20%

Fat 10 g 25%

Serving size 290g

Cooking steps

1

Heat 2 tbsp olive oil in a large nonstick skillet over medium heat. Add red onion and bell pepper; sauté for 4-5 minutes, stirring often, until softened and fragrant.
2

Add the drained black beans and corn to the skillet. Sprinkle in ground cumin, chili powder, smoked paprika, salt, and black pepper. Stir continuously for 2-3 minutes to coat the veggies and beans in the spices.
3

Add the cooked brown rice to the skillet. Mix well and cook for another 2 minutes, allowing the mixture to heat through and moisture to even out.
4

Remove from heat. Stir in chopped cilantro and lime juice to finish the filling, tossing thoroughly for even distribution.
5

Warm flour tortillas on a dry skillet or directly over a low flame for 15-30 seconds per side to make them pliable. Fill each tortilla with about 1 cup of the mixture, roll into burritos (folding in the sides), and serve warm. Wrap tightly for meal prep if desired.

Personalized Q&A

Q. What's the key ingredient in this Black Bean and Corn Burrito recipe?

The key ingredients are black beans and sweet corn. Black beans provide a robust, creamy texture and a high source of plant-based protein, while corn lends a delightful sweetness and chew. Together, they define both the flavor and nutritional profile of the burrito.

Q. How do I avoid mushy or dry burrito filling when meal prepping?

Ensure all canned beans and corn are well-drained to avoid excess moisture, and let the cooked filling cool before wrapping to prevent soggy tortillas. Cooking the filling over moderate heat evaporates excess moisture, while using fresh tortillas keeps wraps pliable and less prone to cracking.

Q. What is the optimal heat level for making the filling?

Use medium heat when sautéing the onion, bell pepper, beans, and corn. This allows the vegetables to soften without burning and helps the spices bloom. Stirring frequently prevents sticking and ensures an evenly heated, flavorful filling.

Q. How many calories and how much protein does each serving provide?

Each serving is about 290 grams and delivers approximately 410 kcal, containing 20 grams of protein. That’s nearly 20% of total calories from protein, making it a strong high-protein vegetarian lunch option.

Q. Which seasoning makes the biggest impact on flavor in this burrito?

Ground cumin stands out for its warm, earthy taste and brings traditional burrito character to the dish. Alongside chili powder and smoked paprika, it enhances both aroma and depth, complementing the creamy beans and sweet corn.

Wednesday High Protein Lunch: Black Bean and Corn Burrito Recipe

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