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by Donna Washburn, PHEc and Heather Butt, PHEc



Makes 4 servings (2 per serving)



Tired of sandwiches? Here’s a new idea for lunch or dinner! Extras can be warmed quickly in the microwave.


2 tsp  vegetable oil  10 mL

2  cloves garlic, minced

1  small onion, chopped

11⁄2 tsp  chili powder  7 mL

1⁄2 tsp  ground cumin  2 mL

1 can (19 oz/540 mL) pinto beans, rinsed and drained

11⁄2  cups cooked brown rice  375 mL

1⁄2 cup  pitted black olives, sliced  125 mL

8 51⁄2-inch (13.5 cm) GF corn tortillas

3⁄4  cup shredded lactose-free Cheddar cheese or Cheddar cheese  175 mL

2 green onions, thinly sliced

1 large tomato, diced

1⁄4  cup lactose-free plain yogurt or plain yogurt  50 mL

3⁄4  cup GF salsa  175 mL


1. In a large skillet, heat oil over medium-high heat. Add garlic, onion, chili powder and cumin; cook, stirring, for about 3 minutes, or until onion is tender. Stir in beans, corn, rice and olives. Reduce heat to medium and cook, stirring constantly, for 3 to 5 minutes, or until heated through.

2. Place one-eighth of the rice filling in the center of each tortilla. Top with cheese, green onions, tomato, yogurt and salsa. Fold the bottom third of the tortilla up over the filling. Fold the left side of the tortilla over the filling, then the right side. Roll up to enclose the filling in a neat, easy-to-eat packet.



Add grilled chicken breast strips or cooked ground beef. (For convenience, brown beef along with the onion and seasonings.)  Make one large burrito (known as a Mexican pizza) by stacking tortillas alternately with filling ingredients.



Complete Gluten-Free Cookbook

Donna Washburn and Heather Butt