Quinoa and Black Bean Burritos

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Quinoa Black Bean Burritos are a scrumptious family dinner!  Packed with protein and fiber, but also cheese, tomato, cilantro, and sour cream!  The vegetarian 'meat' is taco-seasoned quinoa, black beans, and cauliflower.

Quinoa and Black Bean Burritos are a scrumptious eat-with-your-hands family dinner!  They are packed with protein and fiber, but also ooey-gooey cheese, tomato, cilantro, and sour cream!  The ‘meat’ in this recipe is a flavorful taco-seasoned quinoa, black bean, and cauliflower filling.  I mean, could it get any healthier!?  But yet, it tastes like a burrito, it looks like a burrito, and it oozes like a burrito!

These Quinoa Black Bean Burritos are also such an easy Meal Prep idea because you can prep them entirely ahead and wrap them individually in foil.  Then toss them into the oven to warm through and enjoy! 

And….they are a great way to use ingredients from your pantry!  

Click here to get more pantry dinner ideas and  Pantry Must-Haves for Quick & Easy Dinners!

Quinoa Black Bean Burritos cut in half and standing face up on counter.  Packed with protein and fiber, but also cheese, tomato, cilantro, and sour cream!  The vegetarian 'meat' is taco-seasoned quinoa, black beans, and cauliflower.

Protein and Fiber! 

We all know that protein and fiber are important, but do you know if you’re getting enough each day?  It’s recommended that Women get at least 25g of Fiber and 46 grams of Protein per day (for the average sedentary woman).

I try to keep my carb intake down, so I generally eat a high protein diet.  However, when I checked my daily fiber intake, I was only at about 15g and was really surprised!!  Track your Fiber for a day or two and see how you stack up. 

1 cup of cooked quinoa has 8g of protein and 5g of fiber.  Black Beans have a whopping 15g of protein and 15g of Fiber in 1 cup!  Both are a great source of healthy protein and fiber!

Other Black Bean and Quinoa Recipes I love:

Quinoa Black Bean Burritos cut in half and stacked on plate. Packed with protein and fiber, but also cheese, tomato, cilantro, and sour cream!  The vegetarian 'meat' is taco-seasoned quinoa, black beans, and cauliflower.

Quick note!  This post contains affiliate links, which means I earn a commission (at no extra cost to you) if you purchase from them.  This commission is what helps me keep this blog afloat :).  But, I also share these links because I have used the products, genuinely love them, and want you to know exactly what I used. 

EQUIPMENT NEEDED

Nothing special for this one! Just a small-medium pot with lid for the quinoa. You also need a large skillet/frying pan for making the filling. I use my absolute favorite 12″ Ceramic Pan, which is great because food really does slide right off with minimal oil and I don’t have to worry about food sticking and burning.  It comes with a glass lid, which is perfect for watching your dinner cook!

PREP-AHEAD STEPS FOR YOUR QUINOA & BLACK BEAN BURRITOS

We are all extremely busy and making dinner during the week can be overwhelming. Here are the steps you prepare in the day(s) in advance and store in the fridge as your meal Kit… (See the recipe below for more details)

Quinoa

I love quinoa in this recipe because it just perfectly melds with the other ingredients and absorbs the taco seasoning.  It’s also a superfood that’s much healthier than using rice.  That said, you could certainly swap the quinoa for rice if you prefer.  

Start by rinsing the quinoa thoroughly in a strainer, then adding it to the water with the salt. Bring the water to a simmer, then turn it down to the lowest setting and cover. Cook covered for 20 minutes. Then turn off the heat, but leave the cover on for another 5 minutes.

Prep the rest of the ingredients

I love adding cauliflower to this recipe because the flavor completely transforms and for these 3 reasons:

  1. It is your main vegetable and makes this a balanced meal.  That means it brings the vitamins and nutrients that you would not be getting from the other ingredients.
  2. It balances out the calories and carbs from the quinoa and black beans.  Without the cauliflower, you would need to add more quinoa and beans.
  3. It provides the ‘meaty’ texture that we usually have in a burrito from the beef.  

You can leave the cauliflower out if you want, but you will have less filling and therefore, less burritos.  You will want to add another 1/2 can of beans and another 2 cups of quinoa for 10 burritos.

Cut the cauliflower florets into small pieces.  You want these to blend into the filling not be too big in the burrito.  

Cauliflower florets in hand for Quinoa Black Bean Burritos. Packed with protein and fiber, but also cheese, tomato, cilantro, and sour cream!  The vegetarian 'meat' is taco-seasoned quinoa, black beans, and cauliflower.

Shred the cheese.  Dice the tomato.

COOK & ASSEMBLE YOUR QUINOA & BLACK BEAN BURRITOS

To a preheated large pan/skillet, add the oil and then the cauliflower florets. Cook for 5 minutes until they are browned.

Drain the black beans of any excess liquid and add them to the cauliflower in the pan. Then add 2 cups water and bring to a simmer.

Add the quinoa and stir to combine.  Add the taco seasoning and chili powder. Taste for seasoning and add salt as needed (depends on how salty your taco seasoning is).

Assemble!

When you are ready to assemble, warm your tortillas. I like to give them a light grill in a pan, but you can also warm them in the microwave.

Lay the tortilla on a flat surface and add 1/2 cup of the Quinoa Black Bean filling towards the bottom.  Add the other toppings…Cheese, tomatoes, cilantro, sour cream.

Then roll the burrito by first folding over the bottom of the tortilla over filling. Then fold in the sides and roll it up.  You can serve it now or if you want to store and reheat later, place on a square piece of aluminum foil on a diagonal, towards the bottom point. Roll it up and then fold the sides under.

 

  

ENJOY!  😍 Carrie

Quinoa Black Bean Burritos cut in half and stacked on plate. Packed with protein and fiber, but also cheese, tomato, cilantro, and sour cream!  The vegetarian 'meat' is taco-seasoned quinoa, black beans, and cauliflower.
Quinoa Black Bean Burritos cut in half and standing face up on plate. Packed with protein and fiber, but also cheese, tomato, cilantro, and sour cream!  The vegetarian 'meat' is taco-seasoned quinoa, black beans, and cauliflower.
5 from 1 vote
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Quinoa Black Bean Burritos

Quinoa and Black Bean Burritos are a scrumptious eat-with-your-hands family dinner!  They are packed with protein and fiber, but also ooey-gooey cheese, tomato, cilantro, and sour cream!  The 'meat' in this recipe is a flavorful taco-seasoned quinoa, black bean, and cauliflower filling. Easy to prep in advance and wrap individually! #vegetarianburritos #blackbeanburritos #blackbeanrecipes #quinoarecipes #burritorecipe

Course Main Course
Cuisine Mexican
Keyword black beans, burrito, mexican food, quinoa, tacos, vegetarian
Prep Time 20 minutes
Cook Time 30 minutes
Servings 10 Burritos
Author Carrie Tyler

Ingredients

Quinoa

  • 2/3 cup Uncooked Quinoa
  • 1 1/3 cup Water
  • 1 tsp Salt

Burrito Quinoa Black Bean Filling

  • 1 tsp Olive Oil
  • 4 cups Cauliflower florets (small pieces)
  • 15 oz Black Beans, canned
  • 3 Tbsp Taco Seasoning
  • 2 tsp Chili Powder
  • 2 cups Water

Burritos

  • 10 10" Flour tortillas
  • 10 oz Shredded Cheddar cheese
  • 16 oz Sour Cream
  • 1 bunch Fresh Cilantro
  • 2 Large Tomatoes

Instructions

Prep Ahead Steps

  1. Start by rinsing the quinoa thoroughly in a strainer, then adding it to the water with the salt. Bring the water to a simmer, then turn it down to the lowest setting and cover. Cook covered for 20 minutes. Then turn off the heat, but leave the cover on for another 5 minutes.

  2. Cut the cauliflower florets

    Cauliflower florets in hand for Quinoa Black Bean Burritos. Packed with protein and fiber, but also cheese, tomato, cilantro, and sour cream!  The vegetarian 'meat' is taco-seasoned quinoa, black beans, and cauliflower.
  3. Shred the cheese (if needed). Dice the tomato.

Cook the Quinoa Black Bean Filling

  1. To a preheated large pan/skillet, add the oil and then the cauliflower florets. Cook for 5 minutes until they are browned.

    Cauliflower florets in pan for Quinoa Black Bean Burritos. Packed with protein and fiber, but also cheese, tomato, cilantro, and sour cream!  The vegetarian 'meat' is taco-seasoned quinoa, black beans, and cauliflower.
  2. Drain the black beans of any excess liquid and add them to the cauliflower in the pan. Then add 2 cups water and bring to a simmer.

    Black beans and Cauliflower florets in pan for Quinoa Black Bean Burritos. Packed with protein and fiber, but also cheese, tomato, cilantro, and sour cream!  The vegetarian 'meat' is taco-seasoned quinoa, black beans, and cauliflower.
  3. Add cooked quinoa and the taco seasoning and chili powder. Taste for seasoning and add salt as needed (depends on how salty your taco seasoning is).

    Quinoa, Black beans and Cauliflower florets in pan for Quinoa Black Bean Burritos. Packed with protein and fiber, but also cheese, tomato, cilantro, and sour cream!  The vegetarian 'meat' is taco-seasoned quinoa, black beans, and cauliflower.

Assemble your Burritos

  1. When you are ready to assemble, warm your tortillas. I like to give them a light grill in a pan, but you can also warm them in the microwave.

    Tortilla in pan for Quinoa Black Bean Burritos. Packed with protein and fiber, but also cheese, tomato, cilantro, and sour cream!  The vegetarian 'meat' is taco-seasoned quinoa, black beans, and cauliflower.
  2. Lay the tortilla on a flat surface and add 1/2 cup of the Quinoa Black Bean filling towards the bottom.

  3. Add the other toppings…Cheese, tomatoes, cilantro, sour cream.

    Tortilla with Quinoa Black Bean filling, cheese, and tomatoes. These Burritos are packed with protein and fiber, but also cheese, tomato, cilantro, and sour cream!  The vegetarian 'meat' is taco-seasoned quinoa, black beans, and cauliflower.
  4. Then roll the burrito by first folding over the bottom of the tortilla over filling. Then fold in the sides. Then roll if up. Serve and enjoy!

    Hand rolling Quinoa Black Bean Burrito. Packed with protein and fiber, but also cheese, tomato, cilantro, and sour cream!  The vegetarian 'meat' is taco-seasoned quinoa, black beans, and cauliflower.
  5. Or to store and reheat later, place on a square piece of aluminum foil on a diagonal, towards the bottom point. Roll it up and then fold the sides under.

    Wrapping in foil, Quinoa Black Bean Burrito. Packed with protein and fiber, but also cheese, tomato, cilantro, and sour cream!  The vegetarian 'meat' is taco-seasoned quinoa, black beans, and cauliflower.

Recipe Notes

Prep Time includes the time to prep the ingredients and fill/assemble all 10 burritos. 

Cook Time includes the time to cook the quinoa and then the filling (cauliflower, black beans, and quinoa).  It does not include the time to reheat the burritos if cooled in the fridge.

If you store the prepared burritos in the fridge, reheat them in foil in the oven at 400 F degrees for 20 minutes.

Garlic Steak Kabobs with Creamy Cilantro Sauce

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Nothin’ says Summer to me more than grilling a good kabob!  The fantastic aroma of a smoky bbq fills the entire neighborhood and makes your mouth water.  These Garlic Steak Kabobs with a Creamy Cilantro Sauce are my favorite Summer family dinner.  Beef filet is cut into chunks and then marinated with a delicious garlicy sauce.  Skewered and grilled with onion and red pepper, they are tender, flavorful, and utterly mouthwatering.  Then, drizzle with or dip into a cool and bright Creamy Cilantro Sauce for the perfect bite!

Kabobs are Great for Meal Prep!

Kabobs are also such an easy Meal Prep idea because you can prep them entirely ahead and then simply grill them when you’re ready to eat!  You can also make a double recipe to have leftovers of this delicious meat and then slice for steak sandwiches, a quick stir fry, or add to a mushroom sauce over pasta!  Want more ideas for making food once and getting two dinners out of it?  Click here to get 30 Leftover Protein Dinner Ideas!

Cilantro Cream sauce in bowl with spoon for Garlic Steak Kabobs. Lime, garlic, and cilantro on counter. #beefkabobs #steakkabobs

Cilantro – love it or replace it  

Ok, I know that cilantro can be polarizing.  Not everyone love it.  In fact, I spent most of life absolutely hating it.  But then somewhere in my early 30’s, I took a turn.  Today, I truly love it!!  Can’t get enough of it!  If you’re on the fence, please give it a try in this recipe.

If you know it’s not for you, you can certainly swap it for a combination of parsley and dill or basil.

Here are some of the other recipes that Cilantro really brings a delicious impact to:

Quick note!  This post contains affiliate links, which means I earn a commission (at no extra cost to you) if you purchase from them.  This commission is what helps me keep this blog afloat :).  But, I also share these links because I have used the products, genuinely love them, and want you to know exactly what I used. 

EQUIPMENT NEEDED

For kabobs, you do need skewers. I like metal ones vs. wood so that you don’t have to worry about them burning up. You also can wash and reuse metal ones. Flat skewers are also great so that the food doesn’t spin around. You can grill it on one side, then flip the skewer and the food flips too vs. rolls. Finally, LONG skewers are best. Look for 14″ or longer so that whether you want to grill a little or a lot of food, you have the space on the skewer. Here are some skewers that I really like!

For the cilantro sauce, my go-to mini food processor was perfect for the job.

PREP-AHEAD FOR YOUR GARLIC STEAK KABOBS

We are all extremely busy and making dinner during the week can be overwhelming. Here are the steps you can prepare in the day(s) ahead! (See full recipe below)

For this recipe, you can marinade the beef, cut the red pepper and onion, and make the Creamy Cilantro Sauce.

Cut red pepper for Garlic Steak Kabobs. #beefkabobs #steakkabobs

Cut onion for Garlic Steak Kabobs. #beefkabobs #steakkabobs

For the Cilantro sauce, all of the ingredients go right into a food processor.  Blend until smooth and store in the fridge. 

Adding sour cream to cilantro sauce ingredients in food processor for Garlic Steak Kabobs. #beefkabobs #steakkabobs

Zesting lime into cilantro sauce ingredients in food processor for Garlic Steak Kabobs. #beefkabobs #steakkabobs

Squeezing lime into cilantro sauce ingredients in food processor for Garlic Steak Kabobs. #beefkabobs #steakkabobs

Cilantro sauce in food processor for Garlic Steak Kabobs. #beefkabobs #steakkabobs

What is the best meat for kabobs? 

I love so many different types of kabobs!  Chicken, shrimp, swordfish, and so many veggies are fantastic grilled on a kabob.  The key is to make sure that whatever goes on a skewer is firm enough to stay on as it cooks. 

For beef kabobs, you want to ensure you have a tender cut.  I recommend Petite Beef Filet. It’s one of the most tender cuts without the most expensive price tag. The Petite Filet comes from the shoulder and is so incredibly tender. It tastes very similar to filet mignon, but is much less expensive.

Petit Beef Filets for Garlic Steak Kabobs. #beefkabobs #steakkabobs

You can either buy the pre-cut beef for kabobs or cut your own into 2 inch cubes.

Then mince the garlic and add it plus the olive oil, seasonings, Worcestershire Sauce, and water to the beef in a storage bag or container.  Rub the marinade around the meat and then store in the fridge until ready to skewer and grill.

Ingredients in bowls for marinade for Garlic Steak Kabobs. #beefkabobs #steakkabobs

Raw beef cubes in bag with marinade for Garlic Steak Kabobs. #beefkabobs #steakkabobs

What Other Vegetables Can be Added? 

One of the great things about skewers is that you can grill foods that are normally too small or fragile to grill, as they may slip through the grill into the fire.  However, when placing food on a skewer, you want to make sure that all food on one skewer has the same cooking time.  If you place zucchini on these beef skewers, they may turn to complete mush by the time the beef is done.  I really only find that peppers and onions hold up to the beef on the same skewer.

Other veggies that you should put on a separate skewer are zucchini or yellow squash chunks, whole button mushrooms, whole brussels sprouts, Corn chunks.

Finally, veggies that DO NOT do well on a skewer are any with a high water content or extremely long cooking times.  Examples are tomatoes and carrots.  

SKEWER & COOK YOUR GARLIC STEAK KABOBS 

When you’re ready to grill, I think it’s helpful to split the ingredients into the # of skewers I plan to make. So, if I am making 4 skewers, then split the beef cubes into 4 equal portions. Same for the onion and the red pepper. This way you don’t end up with one skewer with very little.

Separate portions of beef, onion and red pepper for Garlic Steak Kabobs. #beefkabobs #steakkabobs

To make the skewers, simply alternate the red pepper, a couple layers of the onion, then the beef. Repeat until you use up the portioned out ingredients for that skewer. If you want, you can brush additional oil on the skewers, but since you had oil in the marinade, I find that I don’t need any additional for the onion and red pepper.

Tip: A safe way to skewer tougher veggies is to place them on a hard surface and then push the skewer down through them.

Putting skewer through onion and red pepper for Garlic Steak Kabobs. #beefkabobs #steakkabobs

Putting skewer through beef, onion and red pepper for Garlic Steak Kabobs. #beefkabobs #steakkabobs

Putting skewer through onion and red pepper for Garlic Steak Kabobs. #beefkabobs #steakkabobs

Raw Garlic Steak Kabobs with red pepper and onion on a pan. #beefkabobs #steakkabobs

Preheat your grill to high. These don’t take much time at all to cook to medium. Place on the grill for about 4-5 minutes, then flip the skewers over and grill the other side for another 4-5 minutes. (4 minutes on each side will get you to a medium-rare and 5 minutes to a medium.)

Garlic Steak Kabobs with red pepper and onion on a grill. #beefkabobs #steakkabobs

Garlic Steak Kabobs with red pepper and onion on a sheet pan! #beefkabobs #steakkabobs

Serve with rice or quinoa or potatoes on the side.  Add the cilantro sauce and enjoy!  😍 Carrie

Garlic Steak Kabobs with red pepper and onion on plate with quinoa. Creamy Cilantro Sauce drizzled on top! #beefkabobs #steakkabobs
Garlic Steak Kabobs with red pepper and onion on platter with a Creamy Cilantro Sauce! #beefkabobs #steakkabobs
5 from 1 vote
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Garlic Steak Kabobs with Creamy Cilantro Sauce

These Garlic Steak Kabobs with a Creamy Cilantro Sauce are my favorite Summer family dinner.  Beef filet is cut into chunks and then marinated with a delicious garlicy sauce.  Skewered and grilled with onion and red pepper, they are tender, flavorful, and utterly mouthwatering.  Then, drizzle with or dip into a cool and bright Creamy Cilantro Sauce for the perfect bite! #beefkabobs #steakkabobs #kabobideas #summerfood #grillingrecipes

Course Main Course
Cuisine American
Keyword Beef, beef kabobs, cilantro, filet mignon, grilling, kabobs, steak
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 35 minutes
Servings 4 servings
Author Carrie Tyler

Ingredients

Steak Marinade

  • 1 lb Beef Cubes for Skewers or Petit Beef filets
  • 3 cloves Garlic
  • 1/2 tsp Kosher Salt (table salt is fine as a substitute)
  • 1/2 tsp Black Pepper
  • 1/2 tsp Paprika
  • 1/2 tsp Onion Powder
  • 1/2 tsp Ground Coriander
  • 1 Tbsp Worcestershire Sauce
  • 2 Tbsp Olive Oil
  • 2 Tbsp Cold Water

Kabobs

  • 1 Red Pepper
  • 1 Large Yellow Onion

Creamy Cilantro Sauce

  • 1 cup Fresh Cilantro leaves and stems
  • 1/2 cup Sour Cream
  • 1 Lime
  • 1 clove Garlic
  • 1/4 tsp Ground Coriander
  • 1/4 tsp Salt
  • 1/4 tsp Black Pepper

Instructions

Prep Ahead Steps

  1. If needed, cut your petit beef filets into 2 inch cubes and place into a large gallon storage bag or container to marinade. Mince the garlic. Add all of the ingredients for the marinade and then rub them all over the beef cubes. Seal the bag or container and place in the fridge until ready to grill (up to 4 days in advance).

  2. Cut the onion in half, then quarters. Cut the red pepper into similar size pieces discarding the seeds and the stem. Store in the fridge until ready to skewer.

  3. Make the Cilantro Cream Sauce by adding all ingredients to the blender. Pulse to get things started and then puree until smooth. Store in the fridge.

Grill!

  1. Before skewering, I like to split the ingredients into the # of skewers I plan to make. So, if I am making 4 skewers, then split the beef cubes into 4 portions. Same for the onion and the red pepper. This way you don't end up with one skewer with very little.

  2. To make the skewers, simply alternate the red pepper, a couple layers of the onion, then the beef. Repeat until you use up the portioned out ingredients for that skewer. If you want, you can brush additional oil on the skewers, but since you had oil in the marinade, I find that I don't need any additional for the onion and red pepper.

  3. Preheat your grill to high. These don't take much time at all to cook to medium. Place on the grill for about 4-5 minutes, then flip the skewers over and grill the other side for another 4-5 minutes. (4 minutes on each side will get you to a medium-rare and 5 minutes to a medium.)

  4. Serve with the cilantro sauce and enjoy!

Recipe Notes

I say 4 servings for this recipe, but you should be able to get about 16 cubes of beef out of a pound.  So, depending on what else you are serving and the size eaters you have, that could be 4-6 servings.