Kale and Feta Burrito

Kale and Feta Burrito
Kale and Feta Burrito

Tim McGeever

Kale and Feta Burrito

I shamefully admit that I am new to the kale wagon. I resisted the trend for quite a while, but recently caved and have since fallen head over heels for the leafy green love machine. When faced with the challenge of creating a vegetarian burrito that stood out from the pack, I immediately turned to kale for the starring role. Joined by sautéed red onions, pinto beans, brown rice and, wait for it — feta cheese — I knew I had found the cast of ingredients I needed. This one's a knockout.

Click here to see 6 Burrito Recipes: Simple or Sophisticated, You Decide.

Ingredients

  • One  15-ounce can pinto beans, drained and rinsed
  • Salt, to taste
  • 1  Tablespoon  olive oil
  • red onion, chopped
  • bunch kale, torn into 2- to 3-inch pieces
  • Dash of  cayenne
  • Two  8-inch flour (or spinach) tortillas, steamed lightly
  • 1  Cup  brown rice, cooked
  • 2-4  Tablespoons  crumbled feta

Directions

Heat the beans in a small saucepan over low heat. Add water and some salt to taste, if necessary. 

Meanwhile, heat the oil in a saucepan over medium heat. Add the red onion and sauté until lightly browned, 6-7 minutes. Add the kale and continue cooking, stirring frequently until the kale begins to wilt. Season with the cayenne.

To serve, place a generous portion of rice, beans, kale, and onions, in the center of each tortilla. Top with feta before folding shut. 

Enjoy!

 

Nutritional Facts

Total Fat
14g
20%
Sugar
1g
1%
Saturated Fat
4g
17%
Cholesterol
13mg
4%
Carbohydrate, by difference
81g
62%
Protein
11g
24%
Vitamin A, RAE
19µg
3%
Vitamin K (phylloquinone)
6µg
7%
Calcium, Ca
95mg
10%
Choline, total
2mg
0%
Folate, total
25µg
6%
Iron, Fe
2mg
11%
Magnesium, Mg
140mg
44%
Manganese, Mn
5mg
100%
Niacin
7mg
50%
Pantothenic acid
1mg
20%
Phosphorus, P
421mg
60%
Selenium, Se
22µg
40%
Sodium, Na
142mg
9%
Water
15g
1%
Zinc, Zn
3mg
38%

Kale Shopping Tip

Buy green leafy vegetables like arugula, watercress, and collards – they are good sources of vitamins A, C, and K and minerals like iron and calcium.

Kale Cooking Tip

Brighten up sandwiches or salads with small, tender leaves like spinach and add larger, tougher leaves like kale to soups and stews.