Tortillas
A basic tortilla recipe. I prefer whole wheat tortillas, mainly for the extra protein, iron, and flavor. Serves one hungry person, or maybe two.
Ingredients
Grains & Legumes
Cook the rice in advance, as it can be refrigerated and used over the next several days. Aim for dry, well separated rice, as a starchy sticky mass does not fry well. I use brown basmati rice, and often mix in lesser amounts of wild rice or Bhutanese red rice. Toast the oil coated rice with mild spices (coriander, saffron) before boiling it for additional flavor.
Canned black beans work well, though some canned varieties are worse than others. Buy around and experiment before stocking up. Azuki beans are a great replacement for black beans. Mix 1-½ cups grains and legumes together prior to cooking.
Fruits & Vegetables
Chop around 1-½ cups onion, carrot, and red pepper and mix well. Other vegetables, such as celery or green peas work well. Fresh pressed lime juice is essential, though lacking that, use a small amount of mild vinegar. The lime juice serves two purposes: integrating flavor, and to improve iron absorption, as does the vitamin C from the red pepper.
Spices
I’ve had best luck with a mix of white pepper, black pepper, and ajwain: interesting mix and heat enough for me, without the tasteless burning of hotter spices. For fun, experiment with curry powder or garam masala. Add the spice mix to the oil before adding the vegetables. This helps incorporate the oil soluble spices into the oil.
Method
Preheat skillet to medium high, add some grapeseed (or mild olive) oil, spice mix, then cook the fruit and vegetables briefly with some salt. Add 1-½ cups rice and black beans, mix well. Add fresh pressed lime juice (½ or whole lime, depending on size of lime), reduce heat to low, and cover. By the time tortillas (two to three, depending on their size) warmed in another pan, lime juice should be reduced to almost nothing. If not, remove the cover, and increase heat slightly.
The lime juice may also be added after cooking the filling. This promotes browning reactions the lime juice otherwise prevents while being cooked off.
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