Black Bean and Carrot Burritos

Ingredients (use vegan versions):

• 4 med carrots
• 1 clove garlic
• 1 teaspoon extra virgin olive oil
• 1 14 oz can black beans
• 1 10 oz can Rotel tomatoes and green chilis
• 1/2 cup vegan red wine
• 1 teaspoon cumin
• 1 teaspoon savory

Saute carrots and garlic in olive oil. and vegan wine then rotel tomatoes (juice and all). Simmer for 5 minutes. Add beans (juice and all) and spices, simmer until thick. Use as filler in tacos, burritos, or anything you want.

Serves: 4

Preparation time: 15

Nutrition Information: calories 303, fat 4.6, sat 0.7, monounsat 2.6, polyunsat 0.8 carb 51.1g, fiber 10g, protien 13.8g

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Vegetable Fajitas

Ingredients (use vegan versions):

• rice
• tortillas
• 1 medium onion
• 1 small bell pepper (green, red or yellow)
• 2 carrots, peeled and julienned
• 1 cup cauliflower
• 1 cup brocolli
• 1 small zuchinni
• 1-2 tablespoon sesame oil
• 1 teaspoon parsley
• 1 teaspoon oregano
• 1/2 teaspoon cumin
• 1/2 teaspoon garlic powder
• 1/4 teaspoon cayenne pepper
• salsa

Serves: 2-6.

Preparation time: 20-45 minutes, depending on what type of rice you use..

Cook 1 cup of rice according to package directions.

In a wok, heat sesame oil. (You can substitute vegetable oil.) Cook onions and peppers until start getting soft. Add carrots and cauliflower. Sprinkle spices over top of vegetables. Stir with spatula. After one minute, add brocolli and zuchini and 2 Tbs. water. Cover wok so brocolli and zuchinni will steam for 3 minutes. Remove lid and stir in order to get spices evenly distributed. Cover for another minute or so.

Put serving spoonful of rice and of vegetables into tortilla. Add salsa to taste.

Makes 6 big fajitas. (Serves 2 hungry, hungry people or 6 light eaters.)

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Murrmanns 8th Wonder of the World

Ingredients (use vegan versions):

• 1 can black beans
• 1 can whole kernel corn
• 1 can mushrooms (or fresh)
• 1 lb tofu, diced
• 2-4 teaspoon Tabasco or other pepper sauce
• black pepper
• crushed red pepper
• chili powder
• cayenne or thai chile peppers
• rice
• tortillas

Depending on how many servings you want, make between 2-4 cups cooked rice (whatever variety you like best).

While making rice, place beans, corn, tofu, mushrooms, red and black pepper(to taste) Tabasco and hot peppers (to taste) in a medium saucepan. heat thouroughly. (do not drain beans!)

This makes a lovely burrito filling, or just dump it all in a big bowl. yum. (and quick too)

Serves: 2-4

Preparation time: 20 mins

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Barking Dog Burritos

Ingredients (use vegan versions):

• 2 doz whole wheat tortillas
• one onion
• 1lb broccoli
• 1/4 lb mushrooms
• 4-5 zucchini squash
• 2 large tomatoes
• 4 large Haas avocados
• your choice for salsa

Chop ingredients 2-6 and place in a large frying pan (electric works well). Turn to medium heat (300 if using the electric fry pan) to steam about 20-30 minutes. Check frequently and stir. Wrap tortillas in foil and put in a warm oven to heat. Make guacamole from the avocados, keeping one pit in the salad to prevent it from browning. Allow each person to assemble his/her burrito as they wish, with plenty of salsa and guac. Enjoy with many napkins on the side.

The only fat comes from the avocados and tortillas, but as triathletes and runners we aren't worried, we just work it off.

Serves: 6

Preparation time: 30 min

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Easy Tofu-Veggie Burritos

Ingredients (use vegan versions):

• 1 pkg. 6 whole wheat tortillas (burrito size)
• 3/4 cup uncooked organic brown rice
• 1 15 oz. can organic non-fat refried black beans
• 1/2 lb. organic firm tofu
• 1 small zucchini
• 1 small carrot
• 4-5 small white mushrooms

Quick Guacamole (optional)

Ingredients (use vegan versions):

• 1 small avacado
• 1/4 cup prepared salsa

Cook rice according to package directions. Heat black beans over low heat.

Cut tofu into 1/2" cubes. Chop zucchini, carrot, and mushrooms into bite size pieces. Blanch carrot in a bowl of water in microwave for 1-2 minutes to soften.

In a non-stick saucepan, saute tofu until browned. Set aside. In same saucepan, add zucchini, blanched carrot, and mushrooms. Saute until water has cooked off. Remove from heat and add tofu back in.

Quick Guacamole: Remove avacado from skin and mash. Add prepared salsa.

To assemble: Soften tortilla by placing between two sheets of paper towel in microwave for 10-20 seconds. Add scoop of black beans, rice, and tofu-veggie saute. Add guacamole, sliced olives, salsa if desired.

Alternatives: Substitute any of your favorite vegetables for the ones listed here. (These ones work well because they have a high water content and can be cooked without oil.)

Serves: 6

Preparation time: 40 min.

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Vegan Burritos

Ingredients (use vegan versions):

• 1 can of vegetarian refried beans
• 1 can of corn
• 1 can of diced tomatoes
• 1 can of sliced black olives.
• 1 can of black beans
• 1/2 cup of salsa
• 2 potatoes (diced)
• Tortillas or Vegan Taco Shells

Put the 1/2 cup of salsa and simer until juice is gone. Then add all ingredients except diced potatoes and cook until throughly heated. Then add diced tomatoes. Spoon into tortillas or taco shells. Add Your favorite condiments (Tomatoes, Lettuce, Vegan Sour Cream, etc.)

Serves: 8

Preparation time: 15 Min

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Guac-a-dillas

Ingredients (use vegan versions):

• 1/3c. to 1/2c. guacamole
• 2 corn, whole wheat or
• 2ts. cooking oil
• 1 to 2 tablespoon of any extras: sliced olives, diced tomatoes, chopped jalapenos, shredded lettuce, etc.

Heat 1ts. oil in large saute pan or skillet over medium-high heat. Spread guacamole over one tortilla and sprinkle with any extra ingredients you desire. Place the other tortilla over the tortilla with the filling, sandwich style. Place filled tortillas in hot skillet. Cook 45 seconds to 1 minute on each side or until crisp and light brown, adding additional teaspoon of oil if needed. Remove from pan, cut into wedges and enjoy.

Serves: 1

Preparation time: 10 minutes

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Quick Burritos

Ingredients (use vegan versions):

• 8 large flour tortillas
• 3 large tomatoes, chopped
• 1 large green bell pepper, chopped
• 1 large yellow bell pepper, chopped
• 1 large red bell pepper, chopped
• 2 cans vegetarian refried beans OR 2 cups kidney beans, lentils, etc.
• Mexican seasoning (or make your own...I do)
• olive oil
• salsa (homemade, preferably)

If you are using kidney beans, make sure you prepare them by soaking overnight and then boiling for 2 hours. If using lentils, cook as directed. If using canned refried beans, warm in a frying pan over medium heat until bubbly. Add Mexican seasoning (or whatever spices you choose) to your beans.

Put chopped peppers into a large frying pan or saucepan and saute over medium-high heat with a little olive oil until cooked, but not mushy (about 8 minutes). Add tomatoes and cook for another 3-5 minutes.

Use a slotted spoon to take the vegetables out of the pan so that the oil stays in there. Place beans and vegetables in a tortilla and roll into a burrito; while oil is still hot, place in frying pan for a few minutes until the tortilla is crispy and brown (but not burnt!).

Serve with salsa to add to taste.

Enjoy!

Serves: 6 very hungry people, or 8 light eaters

Preparation time: 35 mins

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Enchilada

Ingredients (use vegan versions):

• your favorite tortillia's
• tomatoes - fresh,chopped or canned, your choice :about 4 cups
• Spices - hot peppers are great
• Large onion
• Lot's of garlic
• Beans - three cups pinto or black, refried or whole
• Vegetables - Anything goes! Carrots are especially good
• soy cheese, optional

This easy recipe is so flexible...If you want the vegetables or onoins to be soft, lightly sautee them before adding to the sauce and beans. Mix some of the chopped veggies (this includes the garlic & onoin) into the tomato base. Layer the sauce and bean/veggie mix with the tortillias just as you would a lasagna, starting and ending with the sauce. If you choose to add cheese, it looks nice shredded on top. Bake in a 375 oven till hot, about 30 minutes.

Serves: 4

Preparation time: 30 minutes

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Black Bean Burritos

Ingredients (use vegan versions):

• 1 tin (19 oz) black beans, or soaked and boiled if you've time
• 1 medium cooking onion
• 1-2 cloves freshly minced garlic
• 2 tablespoon chili powder
• 1 heaping teaspoon ground tumeric
• freshly ground black pepper or
• 1/3 cup orange juice
• 1 cup bean water (from the tin or fresh)
• fresh or store bought salsa
• chopped tomatoes
• chopped lettuce
• vegan "sour cream" with jalapeno
• tortilla shells

Saute onion in olive oil or 2 Tbsp. of vegan red wine until soft. Add garlic, chili powder and tumeric and continue to cook just until you start to smell the spices. Add pepper and/or jalapeno, then your beans and liquids. If using tinned beans, there's no need to add salt, if not, salt to taste. Bring to the boil, and reduce liquid by half. Turn heat down, and simmer, stirring occasionally, until most or all of the liquid is absorbed. Turn pan off and cover. Heat tortilla shells, spoon beans in center of each shell, top with veggies, salsa and vegan "sour cream", roll and enjoy! ( I like to serve these with a cucumber, onion and tomato salad)

Serves: 2-4

Preparation time: 30 min.

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