Wet Burritos

Wet burritos, also known as “smothered burritos,” are a delicious twist on the classic burrito. Originating from the American Southwest, this dish takes the beloved burrito and drizzles it with flavorful sauce, making it extra hearty and satisfying. Wet burritos are perfect for a cozy dinner or a gathering with friends, and they can be customized to suit your tastes, whether you prefer beef, chicken, beans, or a mix of fillings.

A Brief History

Wet burritos gained popularity in the United States, especially in states like Michigan, where they became a staple in Mexican-American cuisine. This style of burrito is typically filled with traditional ingredients and topped with a sauce, often red or green chili, cheese, and garnishes. The concept is simple: take everything you love about a burrito, add some extra sauciness, and you have a dish that is as comforting as it is flavorful.

Ingredients

For the Burrito:

• For the Burrito Filling:
• 1 pound ground beef (or shredded chicken, pork, or a vegetarian alternative)
• 1 cup cooked rice (white or brown)
• 1 can (15 oz) black beans or pinto beans, drained and rinsed
• 1 cup shredded cheese (cheddar or a Mexican blend)
• 1 packet taco seasoning (or homemade)
• Salt and pepper to taste
• 4 large flour tortillas (burrito-sized)

For the Wet Burrito Sauce:

• Red Sauce:
• 1 can (15 oz) red enchilada sauce
• 1 cup diced tomatoes (canned or fresh)
• 1 teaspoon cumin
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• Salt and pepper to taste

Toppings:

• Additional shredded cheese
• Sour cream
• Sliced jalapeños
• Chopped cilantro
• Avocado or guacamole

Instructions

1. Prepare the Filling

• In a large skillet, cook the ground beef over medium heat until browned. Drain excess fat.
• Add taco seasoning, salt, pepper, and a splash of water (if needed). Stir to combine, and let it simmer for about 5 minutes.
• Mix in the cooked rice and black beans, allowing the flavors to meld together. Remove from heat.

2. Prepare the Sauce

• In a saucepan over medium heat, combine the red enchilada sauce, diced tomatoes, cumin, garlic powder, onion powder, salt, and pepper.
• Let the sauce simmer for about 5-10 minutes, stirring occasionally, until heated through.

3. Assemble the Burritos

• Preheat your oven to 350°F (175°C).
• Lay a tortilla on a flat surface. Spoon a generous amount of the filling in the center and sprinkle with shredded cheese.
• Roll the tortilla tightly, tucking in the ends, to create a burrito. Repeat with the remaining tortillas.

4. Bake the Burritos

• Spread a layer of the red sauce in the bottom of a baking dish.
• Place the burritos seam-side down in the dish, and pour the remaining sauce over the top, ensuring they are well-covered.
• Sprinkle additional cheese on top.
• Cover with foil and bake for 20 minutes. Remove the foil and bake for an additional 10 minutes or until the cheese is bubbly and golden.

Methods

• Cooking the Meat: Browning the meat adds flavor. Consider using different proteins for variety, such as turkey or tofu.
• Homemade Sauce: For a fresher taste, make your own enchilada sauce with tomatoes, chili powder, and spices.
• Freezing: Wet burritos freeze well! Assemble them and freeze before baking. Thaw and bake when ready to enjoy.

Benefits

• Nutritional Value: Wet burritos are rich in protein, fiber, and carbohydrates. The beans and rice provide essential nutrients, while the meat adds protein.
• Customizable: You can adjust ingredients based on dietary needs, including vegetarian or gluten-free options.
• Comfort Food: The combination of warm, cheesy filling and rich sauce makes for a comforting meal that satisfies cravings.

Nutritional Information (per wet burrito)

Nutrient	Amount (Approx.)
Calories	550 – 700
Total Fat	25 – 35g
– Saturated Fat	10 – 15g
– Trans Fat	0g
Cholesterol	70 – 90mg
Sodium	800 – 1200mg
Total Carbohydrates	60 – 75g
– Dietary Fiber	8 – 12g
– Sugars	3 – 5g
Protein	30 – 40g

Key Nutritional Components

1. Calories:

• The calorie count in a wet burrito can vary significantly based on the fillings and toppings used. Ingredients like cheese, sour cream, and meat can increase the total calorie content.

1. Protein:

• Wet burritos are a good source of protein, primarily from the meat (ground beef, chicken, etc.) and beans. Protein is essential for muscle repair and growth.

1. Carbohydrates:

• The carbohydrates mainly come from the tortilla, rice, and beans. They provide energy and essential nutrients. Including whole grain or brown rice can increase fiber content.

1. Dietary Fiber:

• Fiber from beans, rice, and vegetables aids digestion and helps maintain a feeling of fullness, which is beneficial for weight management.

1. Fats:

• The fat content comes from cheese, sour cream, and meat. While fats are essential for hormone production and nutrient absorption, it’s important to monitor saturated and trans fat intake for heart health.

1. Sodium:

• Wet burritos can be high in sodium, particularly if canned sauces and pre-packaged ingredients are used. Excess sodium can contribute to high blood pressure, so it’s advisable to choose low-sodium options when available.

1. Vitamins and Minerals:

• Wet burritos can provide important vitamins and minerals, such as calcium (from cheese), iron (from beans and meat), and various B vitamins (from rice and tortillas).

Health Benefits

• Balanced Meal: Wet burritos can be a balanced meal when made with lean proteins, healthy fats, and plenty of vegetables.
• Customizable: They can easily be adapted to suit dietary preferences or restrictions, making them a versatile option for many people.
• Satiating: The combination of protein, fiber, and carbohydrates makes wet burritos filling, which can help prevent overeating.

Tips for Healthier Wet Burritos

1. Choose Whole Grains: Opt for whole wheat tortillas or brown rice for added fiber and nutrients.
2. Load Up on Veggies: Include plenty of vegetables like bell peppers, onions, or spinach to increase the nutrient density.
3. Lean Proteins: Use lean meats like chicken or turkey, or substitute with plant-based proteins such as tofu or lentils.
4. Limit High-Calorie Toppings: Use lighter toppings like salsa or Greek yogurt instead of sour cream and cheese to reduce calories and fat.
5. Watch the Sodium: Make your own sauce or choose low-sodium options to keep the sodium levels in check.

By making informed ingredient choices and portion sizes, wet burritos can be a nutritious and delicious meal option that fits into a balanced diet.

• Calories: 550-700 (varies based on ingredients)
• Protein: 30g
• Carbohydrates: 60g
• Fat: 25g
• Fiber: 10g

Conclusion

Wet burritos are more than just a meal; they are a celebration of flavors and comfort. With their hearty fillings and smothering sauces, they cater to various tastes and dietary preferences. Whether you’re hosting a gathering or simply treating yourself, wet burritos can bring joy to your table. So roll up your sleeves, get creative with the fillings, and indulge in this delightful dish that captures the essence of comforting Mexican-American cuisine. Enjoying wet burritos can foster a sense of togetherness, as they are perfect for sharing with loved ones, making every meal an occasion to remember!