Sweet Potato and Black Bean Breakfast Burritos Recipe

Breakfast in our house is often a hurried affair, a quick grab-and-go before the day truly kicks in. But sometimes, just sometimes, we crave something more substantial, something that feels both nourishing and exciting. That’s where these Sweet Potato and Black Bean Breakfast Burritos have stepped in and completely revolutionized our mornings. Honestly, I stumbled upon this recipe on a whim, looking for a vegetarian breakfast option that wasn’t just scrambled eggs (again!). The combination of sweet potato and black beans intrigued me, and the promise of a warm, comforting burrito was irresistible. Let me tell you, it exceeded all expectations. Even my kids, who are notoriously picky eaters, devoured these burritos. The subtle sweetness of the sweet potato, balanced perfectly with the earthy black beans and a hint of spice, is simply delightful. Wrapped in a warm whole wheat tortilla, it’s a complete meal in your hand, perfect for busy weekdays or a relaxed weekend brunch. This recipe is not just delicious; it’s also incredibly versatile and easy to customize. Whether you’re a seasoned cook or a kitchen novice, you’ll find these burritos surprisingly simple to make and absolutely satisfying. Get ready to ditch the sugary cereals and bland toast – these Sweet Potato and Black Bean Breakfast Burritos are about to become your new breakfast obsession.

Ingredients

The beauty of this Sweet Potato and Black Bean Breakfast Burrito recipe lies in its simplicity and the wholesome nature of its ingredients. Each component plays a vital role in creating a flavorful and nutritious breakfast that will keep you energized and satisfied throughout the morning. Let’s delve into each ingredient and explore why they are essential and how you can potentially customize them to your liking.

• 1 medium sweet potato, cubed: The star of the show, the sweet potato, brings a natural sweetness and vibrant color to these burritos. Beyond its delicious flavor, sweet potatoes are nutritional powerhouses. They are packed with Vitamin A, crucial for vision, immune function, and skin health. They are also a good source of Vitamin C, an antioxidant that supports the immune system, and fiber, which aids digestion and promotes feelings of fullness. When choosing your sweet potato, opt for one that feels firm and has smooth skin, free of blemishes. For this recipe, dicing the sweet potato into small cubes ensures even cooking and a pleasing texture within the burrito. Don’t underestimate the versatility of the sweet potato; it’s not just for sweet dishes! Its inherent sweetness pairs remarkably well with savory spices and earthy beans.
• 1/2 cup black beans, cooked: Black beans add a hearty texture and a significant protein boost to these breakfast burritos, making them truly satisfying and sustaining. Protein is essential for building and repairing tissues, and it also contributes to satiety, preventing mid-morning energy crashes. Black beans are also rich in fiber, further enhancing their filling power and promoting digestive health. Furthermore, they are a good source of iron, important for carrying oxygen throughout the body, and folate, vital for cell growth and development. You can use canned black beans for convenience, just be sure to rinse and drain them thoroughly to remove excess sodium. Alternatively, you can cook dried black beans from scratch for a more economical and potentially lower sodium option. If you are cooking dried beans, remember to soak them overnight for faster cooking and better digestibility. The earthy, slightly nutty flavor of black beans complements the sweetness of the sweet potato beautifully, creating a balanced and flavorful filling.
• 1 whole wheat tortilla: The tortilla acts as the perfect vessel to hold all these delicious ingredients together, transforming them into a portable and easy-to-eat breakfast burrito. Choosing a whole wheat tortilla over a white flour tortilla significantly increases the fiber content, contributing to better digestion and sustained energy levels. Whole wheat tortillas also tend to have a slightly nutty and more complex flavor that enhances the overall taste of the burrito. Look for tortillas that are labeled “100% whole wheat” to ensure you are getting the full benefits of whole grains. You can also experiment with different types of tortillas, such as spinach tortillas for added nutrients and color, or even gluten-free options if needed. Warming the tortilla before assembling the burrito is crucial as it makes it more pliable and less likely to tear when rolling, resulting in a perfectly sealed and enjoyable burrito.
• 1/4 tsp paprika: Paprika adds a subtle smoky and slightly sweet flavor note to the sweet potato and black bean mixture, elevating the overall taste profile. It also contributes a beautiful reddish hue, making the filling visually appealing. Beyond flavor and color, paprika contains antioxidants, which help protect the body against cell damage. You can use regular paprika or smoked paprika for a more intense smoky flavor. For those who enjoy a bit of heat, a pinch of smoked paprika with a touch of chipotle powder can add a delightful kick. Experimenting with different types of paprika can subtly change the flavor profile of your burrito, allowing for customization to your taste preferences.
• Salt and pepper to taste: These fundamental seasonings are essential for enhancing the natural flavors of the sweet potato and black beans and bringing all the elements of the dish together. Salt helps to balance the sweetness and bring out the savory notes, while pepper adds a touch of warmth and complexity. Always season to taste, as individual preferences for salt and pepper can vary. Start with a small amount and gradually add more until you achieve the desired flavor. Using freshly ground black pepper will provide a more robust and aromatic flavor compared to pre-ground pepper. Don’t underestimate the power of proper seasoning; it can truly make or break a dish, transforming simple ingredients into something truly delicious.
• 1 tbsp olive oil: Olive oil is used to sauté the sweet potatoes, adding a touch of richness and preventing them from sticking to the skillet. Choosing olive oil over other oils is a healthier option as it is rich in monounsaturated fats, which are considered heart-healthy. Olive oil also adds a subtle fruity flavor that complements the other ingredients. You can use extra virgin olive oil for its superior flavor and nutritional benefits. If you don’t have olive oil on hand, you can substitute it with other healthy oils like avocado oil or coconut oil. Ensure the oil is heated properly before adding the sweet potatoes to prevent them from absorbing too much oil and becoming greasy.
• 1/4 cup diced red onion: Red onion adds a pungent and slightly sweet flavor to the burrito filling, providing a delightful contrast to the sweetness of the sweet potato and the earthiness of the black beans. It also adds a pleasant crunch and textural complexity. Red onions are a good source of antioxidants and prebiotics, which are beneficial for gut health. Dicing the red onion ensures it cooks evenly and integrates well into the mixture. If you prefer a milder onion flavor, you can soak the diced red onion in cold water for a few minutes before adding it to the skillet. You can also substitute red onion with white onion, yellow onion, or even shallots for slightly different flavor profiles.
• 1/4 cup shredded cheese (optional): Cheese is an optional but highly recommended addition to these breakfast burritos, adding a creamy texture, savory flavor, and a satisfying meltiness. It also provides a source of calcium and protein. You can use your favorite type of shredded cheese, such as cheddar, Monterey Jack, pepper jack for a bit of spice, or even a vegan cheese alternative for a dairy-free option. Consider the flavor profile you want to achieve when choosing your cheese. Cheddar provides a classic cheesy flavor, while Monterey Jack offers a milder and creamier taste. Pepper jack adds a spicy kick, perfect for those who enjoy a bit of heat in their breakfast. Shredding the cheese ensures it melts evenly and distributes throughout the burrito filling.

Instructions

Creating these delectable Sweet Potato and Black Bean Breakfast Burritos is a straightforward process, perfect for even the busiest mornings. Follow these step-by-step instructions to whip up a batch of these nutritious and flavorful burritos in no time.

1. Prepare the Sweet Potatoes: Begin by preparing the sweet potatoes. Wash and peel one medium sweet potato. The peeling is optional; you can leave the skin on for added fiber and nutrients if you prefer, just ensure to scrub the sweet potato thoroughly. Dice the sweet potato into small, uniform cubes, approximately ½ inch in size. This ensures even cooking and a tender texture. Smaller cubes will cook faster. Set the diced sweet potato aside.
2. Sauté the Sweet Potatoes: Heat 1 tablespoon of olive oil in a skillet over medium heat. Allow the oil to heat up properly before adding the sweet potatoes. You’ll know the oil is ready when it shimmers slightly or when a drop of water flicked into the pan sizzles. Add the diced sweet potatoes to the hot skillet.
3. Season and Cook the Sweet Potatoes: Sprinkle ¼ teaspoon of paprika, salt, and pepper to taste over the sweet potatoes in the skillet. Stir well to ensure the sweet potatoes are evenly coated with the spices. Cook the sweet potatoes, stirring occasionally, for approximately 10-15 minutes, or until they are tender. You can test for tenderness by piercing a cube with a fork; it should easily slide in. The cooking time will depend on the size of the cubes and the heat of your skillet. Avoid overcrowding the skillet, as this can steam the sweet potatoes instead of sautéing them. If needed, cook in batches.
4. Add Black Beans and Red Onion: Once the sweet potatoes are tender, add ½ cup of cooked black beans and ¼ cup of diced red onion to the skillet. If using canned black beans, remember to rinse and drain them thoroughly before adding them to the pan.
5. Combine and Cook Further: Stir the black beans and red onion into the sweet potato mixture and cook for an additional 5 minutes. This allows the flavors to meld together and the red onion to soften slightly. Continue to stir occasionally to prevent sticking and ensure even heating. The mixture should be heated through and fragrant.
6. Warm the Tortilla: While the filling is cooking, prepare the whole wheat tortilla. Warming the tortilla is crucial for making it pliable and easy to roll without tearing. There are several ways to warm a tortilla:
   • Skillet: Heat a dry skillet over medium heat. Place the tortilla in the skillet and warm for about 15-30 seconds per side, or until softened and slightly puffed up. Be careful not to overheat, as it can become crispy.
   • Microwave: Wrap the tortilla in a damp paper towel and microwave for 10-15 seconds.
   • Oven: Preheat oven to 350°F (175°C). Wrap tortillas in foil and bake for 5-10 minutes.
7. Assemble the Burrito: Place the warmed tortilla on a clean surface. Spoon a generous portion of the sweet potato and black bean mixture onto the center of the tortilla, leaving some space around the edges for rolling. If using cheese, sprinkle ¼ cup of shredded cheese over the sweet potato mixture.
8. Roll Up the Burrito: To roll the burrito, fold in the sides of the tortilla over the filling, then tightly roll up from the bottom, tucking in the filling as you go. Roll firmly but gently to create a well-sealed burrito.
9. Serve Warm: Serve the Sweet Potato and Black Bean Breakfast Burrito immediately while it’s warm and the cheese, if used, is melted and gooey. You can enjoy it as is or with your favorite toppings and sauces.

Nutrition Facts

Understanding the nutritional profile of your breakfast is important, especially when aiming for a healthy and balanced diet. Here’s an approximate breakdown of the nutrition facts for one Sweet Potato and Black Bean Breakfast Burrito. Please note that these are estimates and can vary based on specific ingredients and portion sizes.

Servings: 1 Burrito

Approximate Calories per Serving: 350-450 calories (depending on cheese and tortilla size)

Approximate Nutritional Breakdown (per serving):

• Protein: 10-15 grams
• Fat: 10-15 grams (primarily from olive oil and cheese, if used)
• Saturated Fat: 2-5 grams (depending on cheese type and amount)
• Cholesterol: 5-20 mg (primarily from cheese, if used)
• Sodium: 300-500 mg (depending on canned beans and cheese, adjust by rinsing beans and choosing low-sodium cheese)
• Carbohydrates: 50-60 grams
• Fiber: 10-15 grams
• Sugar: 10-15 grams (naturally occurring sugars from sweet potato and beans)
• Vitamin A: High (from sweet potato)
• Vitamin C: Moderate (from sweet potato and red onion)
• Iron: Good source (from black beans and sweet potato)
• Calcium: Moderate (from cheese, if used)

Key Nutritional Benefits:

• High in Fiber: Contributes to digestive health, regulates blood sugar levels, and promotes satiety.
• Good Source of Protein: Essential for muscle building and repair, and keeps you feeling full and energized.
• Rich in Vitamins and Minerals: Provides Vitamin A, Vitamin C, iron, and other essential nutrients.
• Vegetarian and Customizable: Suitable for vegetarian diets and can be easily adapted to vegan or gluten-free needs.
• Sustained Energy: The combination of complex carbohydrates, protein, and fiber provides a slow-releasing energy source, preventing energy crashes.

This Sweet Potato and Black Bean Breakfast Burrito offers a well-rounded nutritional profile, making it a healthy and satisfying way to start your day. It provides a good balance of macronutrients and micronutrients, contributing to overall well-being.

Preparation Time

One of the great advantages of these Sweet Potato and Black Bean Breakfast Burritos is their relatively quick preparation time, making them perfect for busy mornings or meal prepping for the week ahead.

Total Preparation Time: Approximately 25-30 minutes

Breakdown:

• Prep Time (chopping vegetables, measuring ingredients): 10-15 minutes
• Cook Time (sautéing sweet potatoes, cooking filling): 15-20 minutes
• Assembly Time (warming tortillas, rolling burritos): 5 minutes

Tips for Faster Preparation:

• Pre-diced Sweet Potatoes: To save time, you can purchase pre-diced sweet potatoes from the grocery store.
• Canned Black Beans: Using canned black beans significantly reduces preparation time compared to cooking dried beans from scratch.
• Meal Prep Components: You can prepare the sweet potato and black bean filling ahead of time, even the day before. Store it in an airtight container in the refrigerator. In the morning, simply reheat the filling and assemble the burritos.
• Batch Cooking: Double or triple the recipe and make a larger batch of burritos at once. These burritos freeze well, making them ideal for meal prepping for the week.
• Efficient Chopping: Practice your knife skills to chop vegetables quickly and efficiently. Ensuring uniform dice sizes also speeds up cooking time.

With a little planning and efficient techniques, you can easily whip up a batch of these delicious and nutritious breakfast burritos in under 30 minutes, even on a busy weekday morning.

How to Serve

These Sweet Potato and Black Bean Breakfast Burritos are delicious and satisfying on their own, but you can elevate your breakfast experience by serving them with various accompaniments and toppings. Here are some creative serving suggestions to enhance your burrito enjoyment:

• Sauces and Dips:
  • Salsa: A classic pairing for burritos, salsa adds a fresh, vibrant, and slightly spicy element. Choose from mild, medium, or hot salsa depending on your spice preference.
  • Guacamole: Creamy and rich guacamole complements the flavors of the sweet potato and black beans beautifully. It adds healthy fats and a smooth texture.
  • Sour Cream or Greek Yogurt: A dollop of sour cream or Greek yogurt provides a cool and tangy contrast to the warm burrito filling. Greek yogurt offers a higher protein and lower fat option.
  • Hot Sauce: For those who love a spicy kick, serve with your favorite hot sauce. Consider different varieties like Tabasco, sriracha, or a smoky chipotle hot sauce.
  • Pico de Gallo: Fresh and zesty pico de gallo, made with diced tomatoes, onions, cilantro, and lime juice, adds a refreshing element.
• Toppings and Garnishes:
  • Fresh Cilantro: Chopped fresh cilantro adds a bright, herbaceous flavor and a pop of green color.
  • Diced Avocado: Avocado slices or cubes provide a creamy texture and healthy fats.
  • Lime Wedges: A squeeze of fresh lime juice brightens up the flavors and adds a tangy zest.
  • Shredded Lettuce or Cabbage: Adds a refreshing crunch and textural contrast.
  • Pickled Onions or Jalapeños: For a tangy and spicy element.
• Side Dishes:
  • Fresh Fruit Salad: A light and refreshing fruit salad provides a healthy and sweet contrast to the savory burrito.
  • Side of Roasted Vegetables: Roasted vegetables like bell peppers, zucchini, or broccoli can complement the burrito for a more substantial meal.
  • Simple Green Salad: A simple green salad with a light vinaigrette adds freshness and lightness.
  • Mexican Rice or Quinoa: For a heartier and more filling meal, serve with a side of Mexican rice or quinoa.
  • Refried Beans: If you are a bean lover, a side of refried beans can complement the black beans in the burrito.

Serving Styles:

• Breakfast Plate: Arrange the burrito on a plate with your chosen sauces, toppings, and side dishes for a visually appealing and complete breakfast.
• Grab-and-Go: Wrap the burrito in foil or parchment paper for a convenient and portable breakfast to eat on the go.
• Brunch Platter: Prepare a platter of burritos sliced in half, along with various sauces, toppings, and side dishes for a brunch gathering.

Experiment with different combinations of sauces, toppings, and side dishes to find your favorite way to enjoy these versatile Sweet Potato and Black Bean Breakfast Burritos.

Additional Tips

To ensure your Sweet Potato and Black Bean Breakfast Burritos are consistently delicious and perfectly tailored to your preferences, here are five helpful tips:

1. Customize the Spice Level: This recipe is mildly spiced, but you can easily adjust the spice level to your liking. For a spicier burrito, add a pinch of chili powder, cayenne pepper, or chipotle powder to the sweet potato mixture. You can also use smoked paprika for a deeper smoky flavor with a touch of heat. Alternatively, serve with hot sauce on the side for those who prefer to add their own level of spice. If you prefer a milder flavor, reduce or omit the paprika and ensure your salsa and hot sauce choices are mild.
2. Add More Vegetables: Feel free to incorporate other vegetables into the burrito filling to boost nutrition and flavor. Diced bell peppers (any color), corn kernels (fresh or frozen), spinach, kale, zucchini, or mushrooms would all be delicious additions. Add them to the skillet along with the red onion and black beans, adjusting cooking time as needed to ensure they are cooked through but not mushy. Adding vegetables not only increases the nutritional value but also adds texture and complexity to the burrito filling.
3. Make it Vegan: Easily adapt this recipe to be vegan by omitting the cheese or using a vegan shredded cheese alternative. Ensure your tortillas are also vegan-friendly, as some may contain lard or other animal products. The sweet potato and black bean filling itself is naturally vegan, making it a simple swap to create a fully plant-based breakfast burrito. Consider adding nutritional yeast to the filling for a cheesy flavor if you are omitting dairy cheese.
4. Make-Ahead and Freeze: These burritos are perfect for meal prepping. Prepare a batch of burritos and wrap each one individually in foil or plastic wrap. Freeze them for up to 2-3 months. To reheat, you can microwave them (remove foil if microwaving) or bake them in the oven at 350°F (175°C) until heated through. Reheating in the oven will help maintain a crispier tortilla compared to microwaving. Having pre-made burritos in the freezer is a lifesaver for busy mornings or quick and healthy meals throughout the week.
5. Experiment with Flavors: While the paprika and basic seasonings are delicious, don’t be afraid to experiment with different flavor profiles. Try adding cumin and coriander for a more Mexican-inspired flavor. A pinch of oregano or thyme can add an earthy Mediterranean touch. For a smoky flavor, use smoked paprika and a touch of liquid smoke (use sparingly). Consider adding a squeeze of lime juice or a dash of vinegar to brighten the flavors. Exploring different spice blends and herbs can create exciting variations of this versatile burrito recipe.

FAQ Section

Here are some frequently asked questions about making Sweet Potato and Black Bean Breakfast Burritos, addressing common queries and providing helpful tips.

Q1: Can I use different types of beans?

A: Absolutely! While black beans are classic and work wonderfully in this recipe, you can certainly experiment with other types of beans. Pinto beans, kidney beans, or even cannellini beans would all be delicious alternatives. Each type of bean will bring a slightly different flavor and texture to the burrito. Pinto beans will offer a creamy texture, while kidney beans will have a firmer bite. Experiment to find your favorite bean variation!

Q2: What are some good cheese alternatives if I’m dairy-free?

A: There are many fantastic dairy-free cheese alternatives available these days! Look for shredded vegan cheeses made from cashew, almond, or soy. Brands like Violife, Daiya, and Miyoko’s Kitchen offer a variety of vegan cheese shreds that melt well and provide a cheesy flavor. Nutritional yeast is another great option to add a cheesy, umami flavor without dairy. Sprinkle it into the filling for a subtle cheesy note. You can also consider using a creamy cashew cheese sauce for a richer, dairy-free cheese experience.

Q3: Can I make these burritos ahead of time?

A: Yes, these burritos are excellent for making ahead of time! They are perfect for meal prepping. You can prepare the filling and assemble the burritos, then store them in the refrigerator for up to 3-4 days. For longer storage, you can freeze them for up to 2-3 months (see tip #4 in “Additional Tips” section for freezing and reheating instructions). Making them ahead of time is a great way to save time during busy mornings and ensure you have a healthy breakfast ready to go.

Q4: What if I don’t have whole wheat tortillas? Can I use regular flour tortillas?

A: Yes, you can definitely use regular flour tortillas if you don’t have whole wheat tortillas on hand. While whole wheat tortillas offer more fiber and a slightly nuttier flavor, regular flour tortillas will still work perfectly well and provide a softer texture. You can also experiment with other types of tortillas like spinach tortillas, corn tortillas (though these may be more prone to tearing when rolling burritos), or gluten-free tortillas depending on your dietary preferences and what you have available.

Q5: Can I add eggs to these burritos for extra protein?

A: Yes, adding eggs is a great way to boost the protein content and create a heartier breakfast burrito. You can scramble eggs separately and add them to the burrito filling along with the black beans and red onion. Alternatively, you could make a small well in the center of the skillet after the sweet potatoes are cooked, crack an egg into it, and cook until set, then break it up and mix it into the filling. Adding eggs will make the burritos even more satisfying and protein-packed, perfect for a more substantial breakfast.

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