I’ve been on a hiatus for a few weeks for work, and sadly have neglected the Doctor Vegan site as a result. But, after three countries, two hemispheres, and a harrowing experience driving a 10 seater van on the left side of the road in a torrential downpour, I’m back home in California!
My first trip was for three weeks to Micronesia. After a 15 hour return flight, I landed back at chaotic LAX airport at 5am on a Saturday morning. My loving boyfriend picked me up and brought my red-eye bedraggled self home for a long morning nap. I awoke a few hours later to the heavenly smell of sautéing onions, potatoes, and spices—Mark was making me breakfast burritos from scratch.
The day before, in anticipation of my arrival, he had meticulously purchased all the items necessary to make the most awesome vegan breakfast burritos ever, knowing that there is almost nothing in life that makes me (and my belly) happier than burritos in breakfast form. That morning, the creation consisted of a multi-grain tortilla blanketing fried potatoes, onions, bell pepper, black beans, scrambled tofu and spices, salsa, guacamole, vegan sour cream, and vegan nacho cheese. It was practically perfect, in every way. Nearly overflowing with tasty perfection, in fact.
But the burrito dream didn’t end there. On day two, Mark whipped up an entirely different burrito—this one stuffed with lentils, brown rice, vegan ‘chicken’ strips, almond herb ‘cheese’, and guacamole (because it just aint a burrito without guacamole). The ultimate homemade savory breakfast burrito. For the next four—that’s right FOUR—days, we continued reliving our breakfast burrito dream until finally, after nearly a week, we had used up all the ingredients. Six days in a row of homemade vegan breakfast burritos has to be close to some kind of record.
Today, I present to you the ingredients and instructions for how to prepare these magical hand-held belly-pleasing burritos in your own home. There are a million variations you could try—here I only present to you two main options, with a few suggestions for substitutes or additions (e.g., on day 3 we added sweet potatoes to the mix—highly recommended!). But let these recipes be your raw material to create your own burrito magic, and whatever you end up stuffing them with, I hope you thoroughly enjoy! It’s hard to compare any restaurant version to these labors of love—if you put in the effort, you will not be disappointed.
For both of these burrito recipes, keep in mind that the quantities are highly adaptable, depending on how many burritos you want to make (and/or how many days you want to eat breakfast burrito filling—which, if you are me, could be infinite)
Breakfast Burrito #1—The Everything Scramble
This was my hands-down favorite, and it’s so versatile. With a little bit of everything, this burrito means business.
– Olive oil (or coconut oil, vegan butter, etc)
– Two medium potatoes (e.g. red, russet, sweet potatoes, or a mix), chopped into small cubes
– 1 bell pepper, diced
– ½ package of organic tofu (softer tofu will crumble into more of a scramble which works well here, while firm tofu will be more cubed), chopped into small cubes
– 1 small onion or ½ large onion, diced
– 1 can black beans, rinsed and drained
– ½ tsp turmeric, ¼ tsp cumin, pinch of paprika, salt and pepper to taste
To top it off:
– Fresh salsa (or tomatoes, onions, chili, cilantro, seasoning)
– Guacamole (store-bought, or fresh avocado with lime juice, cilantro, seasoning–Mark made fresh, just sayin’)
– Vegan cheese (Mark used Follow Your Heart nacho cheese, but you could use any type of cheese you prefer, or be adventurous and make your own! Here are two nacho cheese; ideas here and here), sliced or shredded
– Vegan sour cream
– Multigrain wraps (we like Udi’s Multigrain wraps, but you could go with gluten-free, or whatever you prefer)
- Heat 1-2 tbs of olive oil or other preferred oil in large pan. Add diced potatoes and onions* and sauté until tender on med heat. Add black beans and heat until warmed through.
- In a separate pan, cook tofu on medium heat with a bit of olive oil, add water as necessary. Add the spices, salt and pepper. Once the tofu has cooked for a few minutes, you can add it to the potato and onion mixture if you want. Add more seasoning to taste.
- Turn off burner. Now is where you set up your burrito station: have the wraps, cheese, salsa, guacamole, and sour cream ready to go like an assembly line. Fill each wrap with a few spoon fulls of the potato/tofu filling, then top with each of the add-ins.
- Now just, Wrap, Eat, and Smile. If you wish, once you wrap the burrito you can heat it for a minute or two on the pan to warm the outside as well as the inside—but if this takes too much patience, by all means just go for that first bite!
*When sautéing the filling, you could easily add in other vegetables (mushrooms and spinach come to mind) to the mix as desired—chunkier vegetables should be added earlier in the process, while leafier vegetables should be added near the end. Enjoy!
Breakfast Burrito #2—Savory Satisfaction
This is Mark’s version of what we call the ‘super savory’ lentil breakfast burrito from the Vegan Joint. This is a burrito that will grow some hair on your chest (figuratively), and is really an any-time-of-day burrito.
– ½ onion
– ½ bell pepper
– 1 cup cooked lentils (brown, preferably, but any will do)
– 1 cup cooked brown rice (or your favorite type of rice)
– Vegan ‘chicken’ strips (Mark used the Beyond Meat grilled chicken strips; alternatively you could use tempeh or your favorite meat substitute—something that has firm chewy texture)
– Vegan cheese (for this burrito, Mark used Lisanatti garlic-herb almond cheese), sliced or shredded
– Guacamole (of course!)
– Salt and pepper, to taste
-Optional—vegan sour cream and/or salsa
- Super easy! Heat a bit of olive oil in a large pan and warm chicken strips for a few minutes over med heat
- Add lentils and brown rice (pre-cooked) and continue to cook until heated over med-low heat; add seasoning as necessary (and hot sauce if you like that sorta thing)
- Time to wrap! Put savory filling into wraps, top with vegan cheese, guacamole, and vegan sour cream and salsa if desired. Scrumptious! Again, feel free to add veggies if you like, and to heat the filled wrap in the pan.
May the food be with you!
I am not a fan of oatmeal. There, I said it. I know that oatmeal is super healthy, and is supposed to be the perfect breakfast because it fills you up and provides you with fuel for the day. But I just. Can’t. Do it. The soupy, heavy texture is just not appealing to me, even with an assortment of fruity or nutty toppings. Oatmeal just seems to sit in my stomach and make me feel like a lump for hours. No thanks.
Oats, on the other hand, I absolutely love! Oats in granola, oats in pancakes, oats in cookies, and especially oats in muffins. I could eat a hearty oat-filled muffin every day of my life for breakfast (or lunch, or dinner). If you’ve read my review of Rising Hearts Bakery, you would have learned that while some of their desserts and breads really tickled my fancy, the apple oat muffin left a lot to be desired. It was cakey, overly sweet, and lacking in any real substance.
Muffins are NOT cupcakes. If I want a sweet dessert-like baked good, I’m going for the cupcake, not a muffin. Likewise, when I want a satiating, tasty, and nutritious baked good, I’m going for the muffin. Unfortunately, its rare to find a great tasting AND nutritious muffin at stores or bakeries. Typically I make my own.
Today I want to share with you my latest homemade muffin creation, the Superfood Muffin. Superfoods are foods that pack a huge nutrient punch (especially omega 3’s), and are good to incorporate into your regular diet. Berries, nuts, seeds (like hemp and chia), etc. are examples. In this recipe, I include avocado, chia seed, and goji berries, plus healthy flours, oats, and dark chocolate.
I generally search for vegan muffin recipes online, then adapt them based on the ingredients I want to use or have at hand. The recipe below is adapted from Healthy Green Kitchen, but I’ve put my own spin on this already healthy recipe. I’ve exchanged one of the bananas with an avocado, blended a few flours and sugars, and thrown in some tasty add-ins.
I know a lot of people who are scared to play with recipes and change out ingredients. I am here to tell you to Go For It! There is no one right way to bake a muffin! If you like how it tastes, you’ve succeeded. Even if your muffins aren’t the best ever, at least you’ve experimented and tried something new. I change nearly every recipe I try, because I like to blend various healthy ingredients and see what happens once they get in the oven.
The recipe below resulted in superbly moist, hearty (but not too heavy), rich muffins that are slightly sweet but definitely not a dessert muffin. You can add or reduce the amount of sweetener depending on your preference (you can also try brown rice syrup, or a bit of molasses), play with different flours, and add in various additional ingredients, such as shredded cinnamon, coconut, dried, fruit, berries, chocolate chips, or nuts to perk up the flavor in various ways. If you avoid gluten, you could use almond and oat flours, or if you prefer more ‘classic’ muffins use wheat (preferably whole-grain) or spelt flours—I like to blend! GF flours tend to make for more crumbly muffins, so do a Google search for suggestions on how to blend. Almond flour is fairly versatile, whereas coconut flour is very dense and sucks moisture.
When making your own muffins, or any at-home food, I highly suggest investing in as many organic and fair-trade ingredients as you can. You will end up with healthier meals and be supporting more sustainable food practices. You can now find organic flours and sugars at most grocery stores and online, as well as organic coconut oil, nuts, chocolate, etc. Happy Baking!
Doctor Vegan’s Superfood Muffins
*1 ½ cups flour (I used ½ cup almond flour, ½ millet flour, and ½ spelt flour)
*1/3 to 1/2 cups oats
*1 teaspoon baking soda
*1 teaspoon baking powder
*1/4 to 1/2 teaspoon sea salt (I use Himalayan sea salt for added health benefits)
*2 medium bananas, mashed
*1 ripe avocado, mashed
*1/4 cup maple syrup (Grade B has the most beneficial nutrients)
*1/4 cup coconut sugar, or to taste
*1 tablespoon ground flax seeds mixed with 3 tablespoons water
*1/4 cup coconut oil
*Optional (but recommended!): ½ cup chocolate chips (or chop up good quality vegan dark chocolate), and/or dried fruit, and/or nuts (I used chocolate, goji berries, chia seeds, and walnuts)
1. Preheat oven to 350 degrees F (175 degrees C). Rub a standard muffin tin with melted coconut oil or spray (Trader Joe’s has coconut oil spray).
2. In a medium bowl, whisk together flours, baking powder, baking soda, and salt; set aside.
3. In a large bowl, combine bananas, avocado sugars, flax and water mixture, and melted coconut oil. Fold the flour mixture into the banana mixture, and mix until smooth. Fold in oats and other add-ins, if using.
4. Bake in preheated oven for 20 to 25 minutes, or until a toothpick inserted in the center comes out clean. Allow to cool slightly before removing from the pan. Makes 8-10 muffins (I like to ‘over’ fill my muffin tins so I made 8 good sized muffins).