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Bean Burrito
Makan Tengah Hari • Malaysia
How to Make Bean Burrito (Traditional & Healthy Malaysian Version)
Bean Burrito is a popular global lunch choice, but in Malaysia, it’s given a unique multicultural twist. This vegetarian Bean Burrito incorporates local ingredients such as cili padi (bird’s eye chili), daun ketumbar (coriander leaves), and even a hint of pandan for aroma. The soft tortilla wraps a hearty filling of protein-rich beans, crisp vegetables, and aromatic herbs, making it a nourishing meal for any time of day. In Malaysia’s vibrant food scene, dishes like this reflect the fusion of Malay, Chinese, and Indian influences, celebrating the diversity of local produce and flavors. The taste is fresh and satisfying, with a gentle heat from the chilies and a fragrant undertone from lemongrass and pandan. It’s a perfect lunch option for busy Malaysians, providing balanced nutrition and a burst of flavor without heaviness. Bean Burritos are increasingly enjoyed in urban cafés and home kitchens, valued for their simplicity, versatility, and health-conscious appeal. This recipe is tailored to fit the Malaysian palate, offering a nutritious vegetarian option that’s both filling and delicious.
Bahan-bahan(untuk 1 large burrito per person)
- 2 pieces Whole wheat tortilla (roti gulung)
- 1 cup Red kidney beans (kacang merah, cooked and drained)
- 2 pieces Cili padi (finely chopped) - pilihan
- 2 tbsp Daun ketumbar (fresh coriander leaves, chopped)
- 1/4 cup Red onion (finely diced)
- 1/2 cup Tomato (diced)
- 1 cup Lettuce (shredded)
- 1 stalk Lemongrass (finely chopped) - pilihan
- 1 piece Pandan leaf (optional, for aroma) - pilihan
- 2 tbsp Low-fat Greek yogurt (optional, as a healthy sauce) - pilihan
- 1 tsp Olive oil (for sautéing)
- to taste Salt & pepper
Arahan
- 1
Heat olive oil in a non-stick pan. Add diced onion, lemongrass, and cili padi. Sauté until fragrant.
5 minutes
Use low heat to avoid burning the aromatics.
- 2
Add cooked red kidney beans and diced tomato. Season with salt and pepper. Cook for 5 minutes, stirring gently.
5 minutes
Mash a few beans for a creamier filling.
- 3
Remove from heat and stir in fresh daun ketumbar and shredded lettuce. Mix well.
2 minutes
Add coriander at the end for maximum freshness.
- 4
Warm whole wheat tortillas briefly on a dry pan. Place a pandan leaf in the pan for aroma during heating.
3 minutes
Do not overheat to keep tortillas soft.
Kenapa hidangan ini sihat
Choosing this Malaysian Bean Burrito for lunch supports a balanced diet, thanks to its high fiber, protein, and low-calorie composition. The use of whole wheat tortillas and fresh, local produce makes it heart-healthy and diabetes-friendly. It’s also adaptable for weight loss or high-protein needs, ensuring you stay full without excess calories. The recipe avoids processed ingredients and focuses on wholesome, natural foods.
This Bean Burrito is packed with plant-based protein from red kidney beans, offering a complete vegetarian meal. Whole wheat tortillas add complex carbohydrates and dietary fiber, aiding digestion and keeping you fuller for longer. Fresh vegetables provide essential vitamins A, C, and K, while olive oil supplies healthy fats. The addition of coriander and lemongrass boosts antioxidant content, supporting overall health. The dish is low in saturated fat, cholesterol-free, and rich in phytonutrients.
Petua
- 💡Tip 1: Use freshly cooked beans for best texture and flavor.
- 💡Tip 2: Add a splash of lime juice for extra zing.
- 💡Tip 3: For meal prep, keep fillings and tortillas separate until ready to eat.
Penyimpanan & hidangan
Wrap leftover burritos tightly in cling film and refrigerate for up to 2 days. Reheat on a dry pan or microwave before serving. Avoid freezing as tortillas may become tough.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 420.0 kcal |
