As the wife of a Travel Tech, I do everything I can to make life a bit easier for my hard working hubby. More often than he’d prefer, Frankie can be stuck in a case for hours upon hours, watching “lunch time” come and go without being able to scrub out and take a break. So given that, its sooooo very important that he start his day with something substantial. However, working 10 -12 hour shifts means that mornings don’t allow for much time to sit and eat.
So, I put my thinking cap on and came up with these high protein, high fiber breakfast burritos. They really hold up and fight off hunger so he can focus on his patients, rather than his grumbling tummy. I make a ton of them, wrap them in plastic wrap, and put them in the freezer. Every morning, Frankie can grab one, put it in the microwave as he’s putting on his shoes, and take it “To Go”.
Soyrizo is a staple in our house. I’ve never cared for pork chorizo, its greasiness being majorly off-putting. But the smell of its spices and heat was a draw. So sine we discovered soyrizo about 8 years ago, breakfast has never been the same. Even the most Midwestern Carnivor, my father-in-law, has become a soyrizo lover. You really can’t tell that it isn’t meat, after all pork chorizo is hard to define as meat. Ick!
Anyway, moving on. The black beans provide not only texture, but fiber, protein, and antioxidants. Being 1/2 Guatemalan, black beans are a part of my being. I always have tons of them available in our house in several forms; canned, refried, frozen, and dried. To me, it’s the comfort food of all comfort foods. To my excitement they are a healthy choice, and guilt free indulgence. (Check out this great article on the benefits of black beans: “Is Eating Black Beans Good for You?”)
After cooking up the egg mixture, I added Chia seeds. They don’t offer much flavor to this recipe in my opinion, however are rich in Omega 3’s, provide a punch of protein, and of course… more fiber. Who can’t use more fiber? Here is a great explanation on why this Super Food is so… well… Super! “11 Proven Health Benefits of Chia Seeds (No. 3 is Best)”
Ingredients:1/3 of a large red bell pepper, diced (* See note) 1/3 of a large green bell pepper, diced (* See note) 1/2 medium onion, minced 2 tsp coconut oil 1 12oz package soyrizo 6 whole large eggs 6 large egg whites 1 tsp sea salt 1/4 tsp black pepper 2 tsp Hot Sauce, optional 1 15oz can whole black beans, drained but NOT rinsed 1/4 cup (4 tbsp) chia seeds 2- 2 1/2 cups shredded 2% sharp cheddar cheese, or your choice of vegan cheese 20-24 whole wheat 8″ tortillas, often called soft taco, ROOM TEMP!!!! Very important! (If the tortillas aren’t warm enough, they’ll crack when you fold them.)
1. Heat the coconut oil in a large nonstick pan over medium heat. Add the bell peppers and onions, and cook about 5 mins, until soft.
3. As the peppers and soyrizo cook, combine the whole eggs, egg whites, salt, pepper, and hot sauce if using, in a large bowl. Whisk together, well. Once soyrizo has been heated all the way through, pour eggs over it all. Before stirring, pour the beans over the eggs.
5. If you are using chia seeds, allow the egg mixture to cool for about 5 mins. Then sprinkle 2 tbsp of the seeds over the top, and stir in. Then add the last 2 tbsp, and mix in again. Allow to cool to room temp. It should take about 30 mins or so.
Filling & Wrapping Burritos:
1. Mise en place: This is just a fancy french phrase that means to have everything ready to go. Its one of the most common phrases in professional kitchens because its important to not be scrambling looking for ingredients. So, long story short, have your sheet pan (cookie sheet) ready. I lined mine with a piece of wax paper. Next to that have your shredded cheese, and in front of you, your stack of tortillas.
2. Lay a tortilla on a cutting board, or clean work surface. Scoop a scant 1/2 cup of egg mixture into tortilla, sprinkle with 1-2 tbsp of shredded cheese, and fold like a burrito. Lay your prepared sheet pan, and continue with remaining tortillas.
3. When all the tortillas are filled and folded, lay them one at a time on plastic wrap, folded side away from you. Roll plastic over top, and roll tightly in plastic wrap. Do until all burritos are wrapped, then place into gallon freezer bags.
Remove a burrito from the freezer bag, and unwrap from plastic wrap. Wrap in a paper towel and microwave for 45 seconds-1 minute on high. Flip over, and microwave another 45 seconds to 1 minute. (As everything microwavable says, “microwave times may vary depending on the wattage of your microwave… blah blah blah.” In other words, make sure you reheat it to 165° to be safe.)
*My husband loves to put a nonstick pan over medium low heat, and crisp the sides while he makes coffee. I tried it one day, and now I do it EVERY time!