These 20-minute Plant-forward Walnut & Black Bean Burritos are a delicious meal prep option to make for the week! They’re filled with a walnut black bean mixture for protein, and pack in a ton of delicious flavors. This recipe was made in partnership with California Walnuts, but all opinions are my own.
You guys know that I’m a huge advocate for incorporating more plants into your diet. I try to share recipes that are simple to make, and still pack in delicious flavors. I would consider my eating patterns plant-forward, where I mostly consume plant-based foods, but also incorporate seafood, eggs, and dairy.
These walnut and black bean burritos are SO simple to throw together, and would make a great make ahead option for busy weeks!
What is plant-forward eating?
Plant-forward eating is a way of eating that focuses more on flavorful fruits & veggies, whole-grains, legumes, nuts and seeds, but also includes animal proteins such as dairy products, seafood, lean proteins and eggs.
The animal proteins can complement the plant foods deliciously and nutritiously!
Incorporating walnuts into plant-forward eating
Each serving of walnuts is a powerhouse of important nutrients for optimum health. A one-ounce handful provides 4g of protein and 2g of fiber, while also being a good source of magnesium. Walnuts are high in plant-based omega-3 alpha-linolenic acid, which is essential in our diets and can help reduce the risk of heart disease.
Walnuts are super versatile, and can be incorporated into your diets in so many ways:
- Mix them into Greek yogurt with fresh fruit for some added fiber and fats
- Pair them with dried fruit to create your own snack mix
- Use them as plant-forward meat substitutes, like in these walnut & black bean burritos!
**Supportive but not conclusive research shows that eating 1.5 ounces of walnuts per day, as part of a low saturated fat and low cholesterol diet and not resulting in increased caloric intake, may reduce the risk of coronary heart disease. (FDA) One ounce of walnuts offers 18g of total fat, 2.5g of monounsaturated fat, 13g of polyunsaturated fat including 2.5g of alpha-linolenic acid – the plant-based omega-3.
How to make walnut & black bean burritos
For these plant-forward burritos, you’ll need:
- Wraps: I love using whole wheat or gluten-free ones
- Walnuts: they add the perfect texture and boost of fats and protein to these burritos
- Canned black beans: black beans are an affordable way to include more fiber and protein in these burritos
- Onion & garlic
- Olive oil
- Avocado
- Lettuce or kale
- Tomato paste
- Hot sauce
- Spices: chili powder, cumin, salt and smoked paprika
You cook the walnuts and black beans over a skillet with the spices, and layer them in wraps with fresh greens and mashed avocado. I love serving them with vegan sour cream & salsa!
Freezing your burritos
If you wanted to prep these ahead of time and freeze them, I suggest leaving out the lettuce, and adding in sauteed greens like kale or spinach! The avocado will stay fresh if frozen right away, but can also be added as a topping later on if desired.
You guys are going to love this simple recipe! I can’t wait to hear what you think.
Thank you to California Walnuts for sponsoring this post. I only work with brands I truly love and believe in.
Plant-forward Walnut & Black Bean Burritos
Ingredients
- 4 large burrito size wraps
- 1 cup walnuts, chopped
- 1 can of black beans, rinsed and drained (15.5 oz)
- 1 small yellow onion, diced
- 1 clove of garlic
- 1 tbsp olive oil
- 1 tsp chili powder
- 1 tsp cumin
- ½ tsp salt
- ¼ tsp smoked paprika
- 1 tsp hot sauce
- 1 tbsp tomato paste
- 2 cups shredded greens, like lettuce, spinach or kale
Avocado
- 1 avocado
- 2 tbsp lemon juice
- Salt & pepper
Serve with
- Sour cream, regular or vegan
- Salsa
- Hot sauce
Directions
- Heat a large pan with olive oil and saute the onion on medium/low heat until translucent, for about 10 minutes
- Add in the garlic, black beans and walnuts and stir well, gently mashing the black beans. I like to leave some pieces whole for texture
- Season with the chili powder, cumin, salt, smoked paprika, tomato paste and hot sauce and cook on a medium/low flame for about 10 more minutes.
- Mash the avocado in a bowl and season with salt, pepper and freshly squeezed lemon juice.
- Spread the mashed avocado onto the center of your wrap, top with about ⅓ cup of the walnut/bean mixture, then top with shredded greens. Fold the bottom of the wrap over the mixture, fold in both sides, and roll.
- If serving right away, I like to heat the burrito on a greased skillet for 1-2 minutes per side to get it crispy.
- If you plan to prep these ahead of time and freeze them, I suggest using greens like spinach or kale, and sauteeing them with the bean mixture, since the lettuce won’t reheat as well. To reheat, bake in the oven for 20-25 minutes on 350 from frozen, or let thaw overnight
I loved this!! Curious if you have ever calculated the calories on this and could share? Thanks!
I’m so glad you enjoyed it! I actually haven’t, but if you looked up the calories in one of the burritos you used, 1/4 cup of walnuts and 1/3 cup of black beans you’ll get the bulk of the calories for the recipe!
Made this tonight for dinner and both my husband and I loved it! Another winner 🙌🏻 Thank you!!
Yay!! That makes me so happy