Healthy Vegan Bean Burritos

Ingredients

• 50 g (⅓ cup), soaked in water for at least 1 hour or overnightraw cashews
• A squeezelemon juice
• 60 ml (¼ cup)dairy-free milk, such as unsweetened almond milk
• 6wholemeal tortilla wraps
• 2 cloves, mincedgarlic
• ½ tspchilli powder
• 2 x 400 g (14 oz) tins, drained and rinsedkidney beans or black beans
• A fewlettuce leaves
• 1 large, dicedtomato
• 2, choppedspring onions
• 1 small tubfresh salsa
• Optional, gratedvegan cheese or nutritional yeast

Instructions

1. 1

   Warm the wraps

   If serving straight away, preheat the oven to 200°C. Wrap the tortillas in foil and warm them in the oven for about 15 minutes.

2. 2

   Cook the beans

   Put the garlic in a frying pan with a small splash of water and cook over a medium heat for 1 minute. Stir in the chilli powder and beans, then add about 60 ml (¼ cup) water. Cook for a few minutes, until the beans are soft and moist, then partially mash them with a fork or masher to make a chunky paste.

3. 3

   Blend the sauce

   Blend the soaked cashews, lemon juice and dairy-free milk in a high-powered blender or food processor until smooth. Add more water or dairy-free milk if needed.

4. 4

   Fill the tortillas

   Take the tortillas out of the oven and put one on a plate. Spread about 3 tbsp of the bean mixture down the middle.

5. 5

   Add the toppings

   Top with lettuce, tomato, salsa and vegan cheese or nutritional yeast, if using, then wrap.

6. 6

   Serve or freeze

   Serve straight away, or cover the burritos with foil and freeze them to reheat later.

7. 7

   Enjoy

   Enjoy your burrito.

What are bean burritos?

A burrito is a filled tortilla rolled around its contents, with roots in Mexican cooking. Beans make a hearty, plant-based centre, while fresh toppings bring contrast.

This version pairs wholemeal wraps and warmly spiced beans with lettuce, tomato, salsa and a smooth cashew sauce. Part-mashing the beans helps the filling hold together without losing all its texture.

Nutrition and macros by portion

The nutrition label shows one serving as written: 342 calories, 11g protein, 50g carbs, 0g fat.

The beans and tortillas provide most of the carbohydrates, while the beans and cashews contribute protein; the cashews also provide fat. Add a generous side of salad or extra vegetables to round out the plate.

The bean filling

Garlic first: cook it briefly with a splash of water so it softens without browning. Add the chilli powder and drained beans, then give them a few minutes to warm and soften.

Chunky finish: mash only part of the beans, leaving some whole. The added water should keep the mixture moist, not soupy.

The cashew sauce

Soaked cashews: soaking them for at least an hour, or overnight, helps them blend into a smoother sauce. Drain them before blending.

Adjust slowly: blend with the lemon juice and dairy-free milk, then add extra liquid a little at a time if the mixture is too thick. Stop when it is smooth and easy to spread.

Warming and wrapping

Warm wraps: heating the tortillas in foil at 200°C for about 15 minutes makes them more pliable for rolling. If preparing the burritos for later, this oven step is only needed when serving immediately.

Even filling: keep the bean mixture in a strip down the middle and leave the edges clear. Fold the sides in, then roll the tortilla around the filling so the toppings stay inside.

Fresh toppings and texture

Crisp and juicy: lettuce and diced tomato add freshness against the soft beans. Chopped spring onions can also bring a sharp, savoury note.

Salsa and extras: spoon on fresh salsa and add vegan cheese or nutritional yeast if you like. Avoid overfilling, which makes the wraps harder to close.

Make-ahead and serving

For a quick meal, the bean filling and cashew sauce can be prepared ahead, then the burritos assembled when needed. Keep the fresh toppings separate until assembly for a less soggy wrap.

Serve with extra salsa or a simple side salad. For packed lunches, wrap each burrito snugly so it is easier to handle.

Recipe notes & tips

• Drain and rinse the tinned beans well before adding them to the pan.
• Add the water to the beans gradually so the filling stays thick enough to wrap.
• Soak the cashews for at least an hour, or overnight, for a smoother sauce.
• Keep the lettuce and tomato near the centre of the wrap rather than along its edges.
• Wrap the tortillas in foil before warming to help them stay soft.
• Let frozen burritos thaw in the fridge before reheating for more even warming.

Variations

• Choose black beans: use them instead of kidney beans for a different flavour and texture.
• Adjust the heat: add more chilli powder for a spicier filling.
• Add herbs: scatter chopped fresh coriander over the filling before wrapping.
• Use another wrap: choose a different tortilla if wholemeal is not available.
• Add vegan cheese: sprinkle grated vegan cheese over the beans before adding the fresh toppings.

Common mistakes to avoid

• Over-mashing the beans: mash only part of them to keep the filling chunky.
• Watery filling: add the cooking water gradually and stop when the beans are moist.
• Lumpy cashew sauce: soak the cashews and blend until smooth, adding liquid a little at a time.
• Overfilled wraps: use about 3 tbsp of beans and leave room around the edges for folding.
• Cold, stiff tortillas: warm them wrapped in foil before assembling if serving immediately.
• Soggy make-ahead wraps: keep the fresh toppings separate until you are ready to assemble.

How to store

Cover assembled burritos with foil and freeze them for reheating later. For best texture, keep fresh toppings separate until assembly; thaw frozen burritos in the fridge before reheating until hot throughout.

Frequently asked questions