Kamil Perry
Bean and cheese burritos are a delicious and convenient meal, but how healthy are they? They are often served at fast-food restaurants and can be high in calories, saturated fat, sodium, and carbs. However, they can also be a good source of protein, vitamins, minerals, and omega-6 fatty acids. So, are they a nutritious option or a diet disaster? Let's take a closer look at the pros and cons of indulging in this Mexican favourite.
| Characteristics | Values |
|---|---|
| Nutritional value | High in protein, carbohydrates, and fibre. |
| Health | Can be a nutritious and cheap lunch option, but fast-food versions can be high in calories, saturated fat, and sodium. |
| Ingredients | Beans (refried, whole, or mashed), cheese (cheddar, Monterey Jack, or Mexican blend), salsa, spices, and flour tortillas. |
| Customization | Can be made with additional ingredients such as rice, avocado, onions, or meat. |
| Preparation | Can be baked, pan-fried, or toasted, and can be made in advance and frozen for up to 6 months. |
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What You'll Learn
- Nutritional value: Bean and cheese burritos can be a nutritious, cheap lunch option
- Health concerns: Fast-food burritos are often high in calories, saturated fat, sodium, and carbs
- Homemade vs. store-bought: Homemade burritos taste better and are easy to make and freeze
- Filling and folding: The right technique ensures a secure burrito that doesn't leak filling
- Serving suggestions: Bean and cheese burritos can be served with salsa, guacamole, sour cream, or hot sauce
Nutritional value: Bean and cheese burritos can be a nutritious, cheap lunch option
The beans in the burrito provide protein and dietary fibre, which can aid in digestion and promote a healthy gut. They are also a good source of various vitamins and minerals, including iron, potassium, and B vitamins. The cheese adds additional protein and calcium, which is essential for strong bones and teeth.
The other ingredients commonly used in bean and cheese burritos can also enhance their nutritional value. For example, salsa is a good source of vitamins A and C, while spices like chili powder and cumin can provide antioxidants and anti-inflammatory benefits. Using a flour tortilla can add carbohydrates to the meal, and some brands may offer tortillas enriched with vitamins and minerals.
To increase the nutritional value of bean and cheese burritos, individuals can opt for whole-wheat tortillas, which provide more fibre and nutrients than refined flour tortillas. Additionally, including vegetables such as onions, peppers, or leafy greens can boost the vitamin and mineral content of the meal.
While bean and cheese burritos can be a nutritious option, it is important to be mindful of portion sizes and the overall balance of one's diet. As with any food, consuming excessive amounts or relying on burritos as the sole source of nutrition may lead to an imbalanced diet. Preparing homemade bean and cheese burritos allows individuals to control the ingredients used, ensuring a healthier option compared to store-bought or restaurant versions that may contain higher levels of sodium, unhealthy fats, or other undesirable additives.
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Health concerns: Fast-food burritos are often high in calories, saturated fat, sodium, and carbs
Fast-food burritos are notorious for being unhealthy. They are often highly calorific, with some providing as much as the maximum recommended daily calorie intake. For instance, the Homewrecker Burrito from Moe's contains 1,075 calories, which is approximately half the calories one should consume in a day (based on a 2,000-calorie diet). Similarly, the Del Taco Epic Cali Bacon Burrito contains 940 calories, which is nearly 50% of the daily recommended maximum.
These burritos are also typically loaded with saturated fat, which can be detrimental to health in high amounts. The aforementioned Homewrecker Burrito contains 26 grams of saturated fat, exceeding the recommended daily maximum by 150%. The Del Taco burrito contains 16 grams, amounting to 100% of the recommended daily maximum.
Excessive sodium consumption is another concern with fast-food burritos. The Homewrecker Burrito contains a staggering 2,029 mg of sodium, which is 228% of the recommended daily maximum. The Del Taco burrito is only slightly better, with 2,240 mg, meeting the recommended daily maximum.
Carbohydrates are another area of concern. The Homewrecker Burrito's carb content is equivalent to 11 slices of bread, demonstrating an excessive amount. While carbohydrates themselves are not inherently unhealthy, the excessive quantity in these burritos can contribute to an unbalanced diet.
It is worth noting that not all burritos are equally unhealthy. Opting for simpler and smaller options, such as a classic fajita or bean burrito, can be a healthier choice. Additionally, certain establishments offer more nutritious alternatives, such as the Bean & Cheese burrito from Del Taco, which has a fraction of the calories of their other options.
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Homemade vs. store-bought: Homemade burritos taste better and are easy to make and freeze
Bean and cheese burritos are a classic comfort food that can be made at home or purchased from a store. While store-bought burritos are convenient, especially when popped in the microwave, homemade burritos are superior in taste and are easy to make and freeze.
Homemade bean and cheese burritos are made with basic ingredients: refried beans, spices, salsa, and cheese, all rolled up in a tortilla. The process is simple: first, prepare the bean mixture by combining the refried beans, salsa, and spices. Next, spread the desired amount of bean mixture and shredded cheese onto a tortilla. Then, fold and roll the tortilla, ensuring the filling is secure. Finally, heat the burrito in a skillet, oven, or air fryer until warm and slightly crisp.
The convenience of store-bought burritos is undeniable, especially when short on time or seeking a quick snack. However, homemade burritos offer several advantages. Firstly, they allow for customization, accommodating personal preferences and dietary restrictions. For example, vegetarian options can be created at home, whereas store-bought vegetarian burritos may be limited. Secondly, homemade burritos enable control over the ingredients, ensuring their quality and freshness. Lastly, homemade burritos can be made in larger batches and frozen for future meals, saving time and money.
Freezing homemade burritos is a straightforward process. First, allow the bean filling to reach room temperature to prevent sogginess. Next, add the beans and cheese, then tightly roll and wrap the burrito in foil. Store the wrapped burritos in a freezer bag or container, where they will keep for up to six months. When ready to eat, simply reheat in the oven, air fryer, or microwave until heated through.
In conclusion, while store-bought bean and cheese burritos offer convenience, homemade burritos are superior in taste and customizability. Homemade burritos are easy to prepare and freeze, making them a convenient and delicious option for future meals. With simple ingredients and a straightforward process, anyone can create their own tasty bean and cheese burritos at home.
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Filling and folding: The right technique ensures a secure burrito that doesn't leak filling
Filling and Folding a Bean and Cheese Burrito
The key to a secure bean and cheese burrito is in the preparation and technique. A well-made burrito will not leak its filling, ensuring a mess-free eating experience.
Firstly, choose the right tortilla. Flour tortillas are best as they are stretchy and less likely to crack. A tortilla that is at least 10 x 10 inches or larger is ideal, and a freshly made one will be even better. Warm the tortilla before filling to make it more pliable and less prone to cracking. You can do this by placing it in a hot pan for 30 seconds on each side, or wrapping it in a damp paper towel and microwaving for 10-20 seconds.
Now it's time to fill and fold:
- Place the bean and cheese filling in the center of the tortilla, leaving some space at the edges for folding. A cup of filling is usually enough, but you can add more if you like a fuller burrito.
- Fold the sides of the tortilla inwards, over the filling. Folding 1 to 2 inches inwards will prevent the filling from falling out the bottom.
- Fold the bottom of the tortilla up and over the filling, then continue to roll the burrito away from you, keeping the sides folded in as you go.
- Tuck the flap of the tortilla firmly inwards as you roll to secure the filling.
- Continue rolling until your burrito is seam side down.
Your bean and cheese burrito is now ready to be enjoyed. You can also heat it up in a pan or oven to make the tortilla slightly crispy and seal the edges further.
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Serving suggestions: Bean and cheese burritos can be served with salsa, guacamole, sour cream, or hot sauce
Bean and cheese burritos are a tasty, comforting, and easy meal to make. They are also a great option for meal prepping as they freeze well and can be reheated in an oven, air fryer, skillet, or microwave.
Serving suggestions:
Bean and cheese burritos can be served with salsa, guacamole, sour cream, or hot sauce. You can also serve tortilla chips on the side. If you're looking for a healthier option, you can serve it with a salad (southwestern, avocado ranch, etc.).
When making bean and cheese burritos, you can use homemade or canned refried beans. For a vegetarian option, you can build flavor with caramelized onion, bell pepper, garlic, and smoked paprika instead of frying the beans in lard or bacon drippings. You can also add chili powder, cumin, and garlic powder to your beans for extra flavor.
As for the cheese, you can use shredded cheddar, Mexican blend, Monterey Jack, or pepper jack for a kick. And don't forget to use a good quality salsa! If you want to add a tangy twist to your burrito, try adding pico de gallo to counter the richness of the beans.
To assemble your burrito, spread about 1/3 to 1/2 cup of beans in the center of your tortilla, depending on your preference, and top with cheese. Then, fold the short sides of the tortilla over the filling, followed by the bottom, and finally, tightly roll it up.
Once your burrito is assembled, you can pan-fry or bake it until warm and the cheese is melted. Now you have a delicious, easy-to-make meal that can be served with a variety of sides and toppings to suit your taste!
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Frequently asked questions
The calorie count depends on the ingredients used and the quantity consumed. A bean and cheese burrito from Taco Del can contain up to 940 calories.
Bean and cheese burritos can be a nutritious and cheap lunch option. They are a good source of vitamins and proteins. However, fast-food burritos are often high in sodium, saturated fat, and carbohydrates.
The basic ingredients are refried beans, salsa, cheese, and a flour tortilla. Additional ingredients can include spices, diced onions, rice, and avocado.
To make a bean and cheese burrito, spread refried beans and shredded cheese on a flour tortilla. Add any desired spices or salsa. Fold the sides of the tortilla, and then roll it up, starting from the bottom. The burrito can be pan-fried, baked, or microwaved until warm and the cheese has melted.
