For Lunch, Try:
Black Bean and Butternut Squash Burritos
from Oh She Glows
Why we love this recipe:
One of the biggest myths about eating a vegetarian diet is that you can’t get enough protein to stay healthy (and full). This is simply not true — there are ample sources of plant proteins available, all of which will provide plenty of protein, along with a variety of other nutrients. A study conducted by the Harvard School of Public Health found that infertility was 39% more common in women with the highest intake of animal protein; clearly, vegetarians have a leg up here. These fertility-boosting burritos are great because they contain:
Squash — this winter squash is high in multiple nutrients: calcium, iron, potassium, magnesium, phosphorus, Vitamins C and A, and folate. Folate, especially, is essential. One study says, “although fetuses are known to concentrate folate from maternal circulation to fulfill their nutrient requirements, it has been demonstrated in several animal models that severe maternal folate deficiency in the preconception and gestational periods may hamper female fertility and embryo and fetal viability.”
Olive oil — has anti-inflammatory properties due to being rich in monounsaturated fats. This is important because inflammation can interfere with ovulation, conception, and the early development of an embryo.
Black beans — also high in folate
- 1 medium butternut squash, peeled, cubed, & roasted
- 1/2 cup uncooked short grain brown rice (yields: 1.5 cups cooked)
- 1-2 tsp olive oil
- 1 cup chopped sweet onion
- 2 garlic cloves, minced
- 1 red pepper, chopped
- 1 tsp kosher salt, or to taste
- 2 tsp ground cumin, or to taste
- 1/4 tsp cayenne pepper, or to taste
- One 15-oz can black beans (about 1.5-2 cups cooked), drained and rinsed
- 3/4 cup Daiya cheese
- 4 tortilla wraps (large or x-large)
- vegan sour cream
- Preheat oven to 425°F and line a large glass dish with tinfoil. Drizzle olive oil on squash and give a shake of salt and pepper. Coat with hands. Roast chopped butternut squash for 45 mins. or until tender.
- Cook brown rice
- In a large skillet over medium-low heat, add oil, onion, and minced garlic. Saute for about 5 minutes, stirring frequently. Now add in salt and seasonings and stir well.
- Add chopped red pepper, black beans, and cooked rice and sauté for another 10 mins. on low.
- When butternut squash is tender remove from oven and cool slightly. Add 1.5 cups of the cooked butternut squash to the skillet and stir well. You can mash the squash with a fork if some pieces are too large. Add Daiya cheese and heat another couple minutes.
- Add bean filling to tortilla along with desired toppings. Wrap and serve. Leftover filling can be reheated the next day for lunch in a wrap or as a salad topper.