Zucchini and tomato puree bring enough moisture to loosen the tempeh-bean mince, so use a broad skillet and leave the pan uncovered while it reduces. The finished filling should move as one moist mass when pushed with a spoon, rather than spreading into a puddle. A wet filling soaks the tortilla from the inside; the griddle cannot negotiate with physics.
Main DishesHigh protein Tempeh and Red Kidney Bean Burritos
Whole-wheat burritos filled with a coarse tempeh and red kidney bean mince, tomato, vegetables, brown rice, and melted cheddar. A lime-skyr sauce keeps the filling bright and creamy while the dry-griddled tortilla turns crisp at the seams.
Ingredients
For the filling
For the lime skyr sauce
For assembly
Make your own version Start from these ingredients in the recipe builder, swap what you like and see the nutrition per serving.
Preparation Steps
Make the tempeh-bean mince
Pulse the tempeh, drained red kidney beans, and a little of the tomato puree in a food processor, reserving the rest of the tomato puree. Stop when the mixture resembles fine mince with visible small pieces; do not process it into a paste.
Prepare the vegetables
Finely chop the zucchini, carrot, and onion in the food processor. Mince the garlic.
Cook the filling
Heat the olive oil in a large skillet over medium heat. Cook the zucchini, carrot, onion, and salt for about 5 minutes, stirring often, until softened and no longer watery. Add the garlic, ground cumin, paprika, dried oregano, and black pepper; stir for 30 seconds until fragrant.
Simmer until thick
Add the tempeh-bean mince and cook for 3 to 4 minutes, breaking up any large clumps. Stir in the remaining tomato puree and simmer over medium-low heat for 8 to 10 minutes, until the filling is thick enough to leave a clear track when a spoon is drawn through it but still moist.
Mix the lime skyr sauce
Stir the plain skyr and fresh lime juice together. The sauce should be thick and spoonable, holding a soft mound rather than running across the plate.
Fill and roll the burritos
Lay out the whole-wheat tortillas. Divide the tempeh-bean filling, cooked brown rice, light old cheddar cheese, and lime skyr sauce evenly between them, keeping the filling away from the edges. Fold in the sides and roll each tortilla firmly into a burrito.
Griddle the burritos
Heat a dry skillet over medium heat. Cook the burritos seam-side down for 2 to 3 minutes per side, until the tortillas are browned and crisp in patches and the cheddar has melted.
Recipe insights
Steam control in the filling
A contained lime skyr layer
The lime skyr is thick enough to use as part of the filling rather than as a loose dressing. Keep it in a narrow line over the rice and mince, away from the tortilla edges, then place the burrito seam-side down in the dry skillet first. That gives the folded edge time to seal before the cheddar has fully melted.
Burritos size
I made this recipe twice: once with store-bought wraps that were really huuuuge, and once with homemade wraps that were much smaller. Depending on the size of your wraps, this recipe will yield different numbers of burritos. With the store-bought version, I had 4 burritos; with my homemade wraps, I had 6. Keep this in mind when filling your burritos.
CURATED COLLECTIONS
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Lentil & bulgur bowl with walnuts
- Green lentils, dry240 g
- Bulgur, dry200 g
- Baby spinach300 g
- Cherry tomatoes300 g
- + walnuts, olive oil70 g
- Per serving
- 545 kcal
- Protein
- 25 g
- Fibre
- 16 g
Energy from
- Protein 18%
- Carbs 57%
- Fat 25%
Nutrition from Health Canada · CNF 2026
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