I am a huge fan of freezer friendly meals. I mean honestly who doesn't love having home cooked meals ready and waiting after a long day?!? Working with families with inflammatory bowel disease one of the biggest challenges are finding recipes that respect food tolerances and dietary restrictions that the WHOLE family can enjoy. Being a mom with Ulcerative Colitis I definitely relate to this challenge. It is difficult to prepare multiple meals for multiple family members based on food preferences and dietary modifications. That is one of the many reasons I love this recipe. Since the burritos are single severe each family member can modify the foods they prefer or tolerate in their burritos and have them prepared and labeled for an easy weeknight meal that simple needs to be microwaved. When it comes to burritos the combos for ingredients are endless so feel free to be creative when you prepare your own. This recipe takes you through preparing homemade beans, but canned low sodium beans can be substituted to save time. Additional ingredients that work well include chicken, rice, and a variety of vegetables.
FREEZER FRIENDLY BEAN, CHEESE, AND ROASTED BROCCOLI BURRITOS
Prep time (not including soaking): 15 minutes for beans + 20 minutes for burrito building
Cook time: 4-5 hours
Serving size: 15 burritos (5 cups of beans)
3 cups water
5 cups low sodium chicken broth or homemade chicken stock
16 oz bag black beans, *quick soaked or overnight soaked*
5 cloves of garlic, sliced
2 onions, chopped
1 tsp. salt
1 tsp. cumin
1/2 cup cut cilantro leaves, chopped (not packed)
3 3/4 cups broccoli, chopped
1-2 tbsp. olive oil
Salt and pepper
2 cups cheddar, Monterrey Jack blend or diary free cheese
Freezer Prep Materials:
Wax Paper, 12 - 12 x12 inch pieces
Foil, 12 - 12 x 12 inch pieces
1-2 freezer bags
*Soak beans overnight or with quick soak method. Before each method sort and rinse beans. For the quick soak: Boil ~ 8-10 cups of water then add beans. Allow beans to boil for ~ 2 minutes. Remove from heat and let soak for 1 hour. Drain beans and rinse under fresh water. For overnight method: Add the beans to ~8-10 cups of water and allow to soak overnight. In the morning drain water and rinse beans. Soaked beans are now ready to be prepared*
Take the soaked beans and add them along with the water, chicken broth, garlic, onions, salt, cumin, and cilantro to the cooking pot. Bring to a boil then reduce heat and allow to cook for 5 hours. Beans will thicken as they cook. Beans can be served whole or mashed for more of a "refried" appearance.
As the beans finish cooking (~ the last 30 minutes of cook time) prepare the roasted broccoli. Preheat oven to 400 degrees. Place broccoli on baking sheet and toss with olive oil, salt, and pepper. After tossing spread broccoli across the baking sheet leaving space between each piece. Roast vegetables until vegetables are slightly soft with a small bit of charring. Cook time ~ 15-20 minutes. Remove from oven and allow to cool.
Once beans and broccoli are cool begin burrito building. Warm tortillas slightly to prevent cracking. Add 1/3 cup beans, 1/4 cup broccoli, and 2 tbsp. cheese to each tortilla. Fold to secure filling. Wrap burrito in wax paper followed by foil for freezing. Label each burrito with date, filling, and preparation instructions with sharpie marker. For freezer organization place all of the wrapped burritos in a freezer plastic bag to secure burritos in one place and create ease in freezer friendly meal inventory.
When ready to enjoy remove burritos from freezer, remove foil and waxed paper, and wrap loosely in a papertowel and heat for 1-2 minutes.