Ingredients
- 1/3 cup of wheat berries
- 3 cups of water
- 4 cups green cabbage, grated fine
- 1/4 cup of onion, minced
- 2 carrots, grated fine
- 1 cup of mayonnaise
- 3 Tbsp of yellow mustard
- 1 Tbsp of extra virgin olive oil
- 1 onion, diced
- 1 (15 oz.) can of kidney beans, drained
- 2 Tbsp barbecue sauce
- 1 tsp dried thyme
- 1 egg
- 1/2 cup of bread crumbs
- 1 tsp salt, divided
- 1/2 tsp pepper, divided
- 6 soft tortilla shells
Method
Wheat berry preparation:
Rinse and drain wheat berries, then place in a sauce pan and cover with water.
Bring to a roiling boil over medium heat.
Cover, reduce heat to low and simmer until berries are tender (about 1 1/2 hours).
Drain and set aside.
Salad topping preparation:
Toss cabbage, carrots and onions together in a mixing bowl.
Whisk mayonnaise, mustard, 1/2 tsp salt and 1/4 tsp pepper in a small bowl.
Coat cabbage mixture with the dressing. Cover and refrigerate.
Burrito patty preparation:
Brown onions in oil over medium heat (about 5 minutes).
Combine onions, beans, barbecue sauce, thyme and egg in a food processor. Blend until smooth.
Transfer the mixture into the bowl with the wheat berries.
Stir in bread crumbs and the remaining salt and pepper. Blend well.
Form into 6 oblong patties.
Mist the patties with non-stick cooking spray.
Grill over medium heat for about 10 minutes, turning often to crisp on both sides.
Place the patties on tortilla wraps.
Top with the cabbage salad and roll to form a burrito.
For variety, top with shredded cheese, salsa and sour cream in place of the cabbage.
Tip: Soak the wheat berries overnight to reduce cooking time to 50 minutes.
Serves 6.
Bean Burritos
Ingredients
- 1/3 cup of wheat berries
- 3 cups of water
- 4 cups green cabbage grated fine
- 1/4 cup of onion minced
- 2 carrots grated fine
- 1 cup of mayonnaise
- 3 Tbsp of yellow mustard
- 1 Tbsp of extra virgin olive oil
- 1 onion diced
- 1 15 oz. can of kidney beans, drained
- 2 Tbsp barbecue sauce
- 1 tsp dried thyme
- 1 egg
- 1/2 cup of bread crumbs
- 1 tsp salt divided
- 1/2 tsp pepper divided
- 6 soft tortilla shells
Instructions
Wheat berry preparation:
- Rinse and drain wheat berries, then place in a sauce pan and cover with water.
- Bring to a roiling boil over medium heat.
- Cover, reduce heat to low and simmer until berries are tender (about 1 1/2 hours).
- Drain and set aside.
Salad topping preparation:
- Toss cabbage, carrots and onions together in a mixing bowl.
- Whisk mayonnaise, mustard, 1/2 tsp salt and 1/4 tsp pepper in a small bowl.
- Coat cabbage mixture with the dressing. Cover and refrigerate.
Burrito patty preparation:
- Brown onions in oil over medium heat (about 5 minutes).
- Combine onions, beans, barbecue sauce, thyme and egg in a food processor. Blend until smooth.
- Transfer the mixture into the bowl with the wheat berries.
- Stir in bread crumbs and the remaining salt and pepper. Blend well.
- Form into 6 oblong patties.
- Mist the patties with non-stick cooking spray.
- Grill over medium heat for about 10 minutes, turning often to crisp on both sides.
- Place the patties on tortilla wraps.
- Top with the cabbage salad and roll to form a burrito.
- For variety, top with shredded cheese, salsa and sour cream in place of the cabbage.
Notes
