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Dinner · 4 servings

Bean and vegetable burritos

Toasted tortillas filled with kidney beans, corn, vegetables, salsa and cheese.

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At a glance

All meals · 15 minutes active preparation · 30 minutes total · meal

Method range: 4–4 servings.

Contains: gluten, milk, wheat. Check individual packaging and cross-contact information; this is not an allergy-safety guarantee.

Estimated per serving

Energy
1430 kJ
Protein
13.3 g
Carbs
37.3 g
Fat
14.1 g
Iron
1.3 mg
Calcium
234.2 mg
Folate
118.3 µg
Vitamin C
29.2 mg

* Partial ingredient data. Additional cooking losses may not be included. Open recipe for all vitamins, minerals and calculation notes.

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Calculation limitations

Ingredients

Original ingredient list
  • 6 wholegrain tortillas
  • One-third cup Mexican salsa
  • Half a cup canned kidney beans
  • Half a cup canned corn
  • 1 medium tomato, diced
  • One-third cup diced green capsicum
  • Half a tsp coriander paste
  • 1 cup grated cheese

Nutrition weights for 4 servings. Changing the batch size keeps the per-serving nutrition the same.

  • White flour tortillas240 g
  • Tomato salsa85 g
  • Canned kidney beans, drained95 g
  • Canned sweetcorn, drained80 g
  • Tomato, diced150 g
  • Green capsicum, finely diced50 g
  • Fresh coriander, chopped2.5 g
  • Grated cheddar100 g

Method

  1. Drain and rinse the kidney beans and drain the corn. Weigh the drained amounts. Dice the tomato and capsicum and chop the coriander.
  2. Combine the beans, corn, tomato, capsicum, coriander and salsa. Warm gently in a non-stick frying pan until hot, stirring. Transfer to a bowl.
  3. Warm four 60 g tortillas according to the packet instructions so they bend without tearing. Divide the filling and cheese equally between them. Fold in the sides and roll into burritos.
  4. Return to the dry non-stick pan, seam down. Toast over medium heat for about 2–3 minutes on each side, turning carefully, until the tortillas are golden, the filling is hot and the cheese melts. Serve one burrito per person.

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Nutrition

Macros and selected micronutrients. Select a nutrient to see which ingredients supply it.

Overview, per serving
NutrientAmountReference comparison
1430 kJCooking estimate incomplete—
13.3 gCooking estimate incomplete—
14.1 gCooking estimate incomplete—
4.2 gCooking estimate incomplete17%AI · reported contribution only
37.3 gCooking estimate incomplete—
234 mgCooking estimate incomplete23%RDI · reported contribution only
34 µgCooking estimate incomplete23%RDI · reported contribution only
1.3 mgCooking estimate incomplete7%RDI · reported contribution only
0.42 µgCooking estimate incomplete18%RDI · reported contribution only
118 µgCooking estimate incomplete30%RDI · reported contribution only
29.2 mgCooking estimate incomplete65%RDI · reported contribution only

Estimates from the identified food records, including dated product labels where specified. “Not reported” is unknown; partial totals may be incomplete. Whole-batch amounts are not compared against one person’s daily reference. Per-serving percentages compare one serving with daily RDI/AI targets for Women 31–50 years, not upper limits. Values use foods in their recorded states; additional cooking losses are not modelled unless you select a supported method when editing ingredients.

About this recipe

Editorially reviewed; not kitchen tested. Manual recipe-book release; not opted into Autofill. Generic cheese rennet and product-specific exclusions have not been checked. Timing is an editorial estimate; doneness takes priority.

NSW Government Healthy Eating Active Living — MorselMetrics adaptations · Creative Commons Attribution 4.0 International (CC BY 4.0)

© State of New South Wales. For current information go to www.nsw.gov.au. Recipes by Healthy Eating Active Living / Centre for Population Health, NSW Government. Curried chicken: Nutrition Services, Central Coast Local Health District. Adapted by MorselMetrics; changes are identified per recipe.

Veggie quesadillas — original source

Content licence

Calculation assumptions & recipe adaptations

An adaptation of the published veggie quesadilla filling into rolled, toasted burritos; NSW does not present the original as burritos. Four 60 g white flour tortillas replace six wholegrain tortillas to match the available AFCD record and define one burrito per serving. Fresh coriander replaces coriander paste. Remaining non-bean quantities are explicit editorial weights. Regular cheddar is selected. No extra frying oil is added. Method rewritten by MorselMetrics; adaptation licensed CC BY 4.0.

Adapted by MorselMetrics from NSW Government, Veggie quesadillas. © State of New South Wales. For current information go to www.nsw.gov.au. An adaptation of the published veggie quesadilla filling into rolled, toasted burritos; NSW does not present the original as burritos. Four 60 g white flour tortillas replace six wholegrain tortillas to match the available AFCD record and define one burrito per serving. Fresh coriander replaces coriander paste. Remaining non-bean quantities are explicit editorial weights. Regular cheddar is selected. No extra frying oil is added. Nutrition is calculated independently from the named AFCD foods, not copied from the publisher. Generic foods may differ from your brands. Australian cups are 250 ml, tablespoons 20 ml and teaspoons 5 ml; editorial weights are identified separately from sourced conversions. All listed fat is counted; cooking losses, moisture changes and pan residue are unquantified. This adaptation has not been kitchen-tested. Ingredient exclusions are not certified.

  • White flour tortillas: Source has 6 wholegrain tortillas; this version uses 4 large 60 g white flour tortillas; this version specifies 240 g as an editorial recipe amount, not a measured conversion or guaranteed package yield.
  • Tomato salsa: One-third cup salsa; this version specifies 85 g as an editorial recipe amount, not a measured conversion or guaranteed package yield.
  • Canned kidney beans, drained: Half an Australian cup drained kidney beans; estimated with FSANZ AUSNUT measure 48194.
  • Canned sweetcorn, drained: Half a cup drained corn; this version specifies 80 g as an editorial recipe amount, not a measured conversion or guaranteed package yield.
  • Tomato, diced: 1 medium tomato; this version specifies 150 g as an editorial recipe amount, not a measured conversion or guaranteed package yield.
  • Green capsicum, finely diced: One-third cup diced capsicum; this version specifies 50 g as an editorial recipe amount, not a measured conversion or guaranteed package yield.
  • Fresh coriander, chopped: Half a tsp coriander paste replaced with fresh coriander; this version specifies 2.5 g as an editorial recipe amount, not a measured conversion or guaranteed package yield.
  • Grated cheddar: 1 cup grated cheese; this version specifies 100 g as an editorial recipe amount, not a measured conversion or guaranteed package yield.
Published ingredient list (original batch)
  • 6 wholegrain tortillas
  • One-third cup Mexican salsa
  • Half a cup canned kidney beans
  • Half a cup canned corn
  • 1 medium tomato, diced
  • One-third cup diced green capsicum
  • Half a tsp coriander paste
  • 1 cup grated cheese

AFCD attribution, data & methods

Food matches used for nutrition
  • White flour tortillas: Bread, tortilla, white, commercial
  • Tomato salsa: Sauce, salsa, tomato-based, commercial
  • Canned kidney beans, drained: Bean, red kidney, canned, drained
  • Canned sweetcorn, drained: Corn, kernels, canned in brine, drained
  • Tomato, diced: Tomato, common, raw
  • Green capsicum, finely diced: Capsicum, green, fresh, raw
  • Fresh coriander, chopped: Coriander, fresh, raw
  • Grated cheddar: Cheese, cheddar, natural, regular fat