Top 5 Protein-Packed Ingredients for Vegetarian Burritos

As international cuisine continues to gain popularity in Japan, burritos are becoming an exciting addition to the culinary landscape. For vegetarians and health-conscious individuals in the country, protein-rich and meat-free burritos are a delicious way to enjoy this Mexican-inspired dish. Let’s bite into five protein-packed ingredients that are perfect for veggie burritos.

Edamame: A Japanese Protein Staple

Edamame is a whole, young soybean harvested before it ripens or hardens. If you’ve been to a traditional Japanese restaurant, you’re most likely familiar with this nutty and savory appetizer in a pod. But guess what? They’re also an excellent protein source for vegetarian burritos.

Nutritional Benefits:

• It contains about 17 grams of protein per cup of boiled, shelled edamame pods
• Rich in minerals, including iron and calcium
• Has small amounts of vitamin E, riboflavin, niacin, thiamin, and vitamin B6
• No cholesterol
• Low in calories (approximately 189 calories per cup)

Preparation Tips:

• Use shelled edamame, lightly steamed and seasoned with salt
• Mash edamame for a creamy, protein-rich spread
• Mix whole, cooked edamame with other ingredients for added texture and flavor

Tofu: Versatile and Readily Available

Tofu is a protein-packed, plant-based alternative to burritos. This mainstay in Japanese cuisine is bland on its own, but it’s excellent at absorbing various sauces, marinades, and seasonings. Plus, tofu is widely available in most grocery stores, making it an easy, healthy, meatless swap for burritos.

Nutritional Benefits:

• It provides about 19.88 grams of protein per cup serving
• It contains all nine essential amino acids
• A good source of calcium and iron
• Rich in isoflavones, which may help reduce the risk of heart disease and certain cancers
• Cholesterol-free and low in calories (approximately 188 calories per cup)

Preparation Tips:

• Use firm tofu, pressing out excess water before cooking
• Crumble and stir-fry tofu with taco seasoning for a meat-like texture
• Marinate tofu slices in soy sauce, mirin, and spices before grilling

Did You Know?

The Recommended Dietary Allowance for protein is 0.8 grams per kilogram of body weight, or 0.36 grams per pound. For example, a person who weighs 70 kilograms, or 154 pounds, should consume about 56 grams of protein a day. Higher amounts are recommended for those who are very active, trying to build muscle, or recovering from illness.

Natto: A Unique Japanese Superfood

Natto (fermented soybeans) might seem unconventional for burritos, but its high protein content and health benefits make it a worthy plant-based option for adventurous eaters. It is uniquely savory, slightly sweet, mildly bitter, and nutty.

Nutritional Benefits:

• It contains about 18 grams of protein per 100-gram serving
• One of the best dietary sources of vitamin K2
• Excellent calcium content
• Packed with probiotics and beneficial bacteria
• Rich in nattokinase, which may support heart health by preventing blood clots

Preparation Tips:

• Mix natto with chopped green onions and a bit of soy sauce
• Use as a small but potent protein boost in your burrito
• Combine with other ingredients, such as cucumber and daikon radish, to balance natto’s strong flavor

Chickpeas: The Ancient Legume

While not traditional in Japanese cuisine, chickpeas are becoming more popular in Asia and are excellent for adding protein and texture to burritos.

Nutritional Benefits:

• It provides about 14.5 grams of protein per cup serving
• High in fiber and minerals, including iron and magnesium
• Helps stabilize blood sugar levels

Preparation Tips:

• Use canned chickpeas, rinsed and drained
• Mash chickpeas with spices for a hummus-like spread
• Roast chickpeas with olive oil and spices for some crunch

Brown Rice: The Whole Grain Protein Source

Brown rice is becoming increasingly popular in health-conscious Japan. This whole grain option enhances the nutritional value of burritos without compromising taste.

Nutritional Benefits:

• Contains about 5 grams of protein per cup when cooked
• An abundant source of dietary fiber, B vitamins, iron, and zinc
• Rich in antioxidants that help protect cells from damage and inflammation
• Reduces post-meal blood sugar spikes due to its lower glycemic index

Preparation Tips:

• Cook brown rice in vegetable stock for added flavor
• Mix with black beans or edamame for a protein-rich base
• Season with soy sauce, mirin, and rice vinegar for a Japanese twist

Convenient and Delicious Vegetarian Burritos from Meat Express Japan

Creating your own protein-packed vegetarian burritos at home can be a fun way to experiment with flavors and ingredients. However, not everyone has time to prepare meals; sometimes, you need a delicious, nutritious, and ready-to-eat option. That’s where Meat Express comes in. We offer two vegetarian burritos crafted with protein-rich ingredients:

1. Classic Vegetarian Burrito: We use flour tortillas to wrap our meatless burritos loaded with Mexican rice, beans, cheeses, and mixed veggies cooked with authentic Mexican chilies and spices. The combination of beans and cheese ensures you get your protein intake, while the vegetables add essential nutrients and fiber. To enjoy, defrost and warm each burrito on a frying pan over low heat. Add our Salsa Verde Sauce, Salsa Chipotle Sauce, Aji Amarillo Sauce, Chile de Arbol Sauce, or all four sauce options for a flavorful kick.

2. Shiitake Mole Burrito: For a unique fusion of Japanese and Mexican flavors, we highly recommend our Shiitake Mole Burrito. This one-of-a-kind creation wraps Mexican rice, shiitake mushrooms, cheese, and onions cooked in Wayanone Mole Poblano base in a tender flour tortilla. While shiitake mushrooms are not as high in protein as some of our listed ingredients, they offer a meat-like texture and are rich in B vitamins and minerals. The cheese in this burrito is also an additional source of protein.

These meat-free Meat Express options give you protein-rich vegetarian burritos with authentic Mexican flavors at your convenience. They’re perfect for busy days when you don’t have time to make burritos from scratch but still want a nourishing, flavorful meal.

Feast your eyes on our other burrito options available in Japan.

Enhancing Your Meat Express Burrito Experience

If you want to pack even more protein into your Meat Express burritos, here are some easy tips to try:

• Add mashed edamame or tofu for an extra protein kick in each bite.
• Serve with a small portion of natto for adventurous eaters looking for a protein boost.
• Pair your burrito with a side of roasted chickpeas for added protein and crunch.
• Complement your meal with a protein-rich smoothie made with silken tofu and fruit.

Whether you’re making protein-packed vegetarian burritos using ingredients like edamame, tofu, natto, chickpeas, and brown rice, or enjoying options from Meat Express, veggie burritos with or without a Japanese twist are a tasty and super-easy way to add more plant-based protein to your diet. Itadakimasu!