Lisa Shamai's Smoky Breakfast Burritos

Skip Breadcrumb HomeClinics & ProgramsELLICSR KitchenLisa Shamai's Smoky Breakfast Burritos
Skill Level
Preparation Time 15 minutes Total Time 45 minutes
Servings 6 Cost Per Serving $1.76
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Image of a breakfast burrito


2 cupsCauliflower, cut into small florets
1Medium Onion, medium dice
1 cupBlack Beans, rinsed and drained
6Whole Grain Tortillas
6 ouncesFirm Tofu
1 tbspWater
1/2 tbspGrape Seed Oil
1/2 cupMonterey Jack or Cheddar Cheese, grated
1Avocado, sliced
1/2 cupFresh or Bottled Salsa
1/2 tspTurmeric
1 tspSmoked Paprika
To tasteSea Salt and Freshly Ground Black Pepper


  1. Preheat the Oven to 350 degrees F.
  2. Add the grape seed oil to a large sauté pan over medium high heat. Add onions and cook for about 3 to 5 minutes, or until soft.
  3. Add cauliflower, water, turmeric and smoked paprika and cook over medium-low heat, stirring until tender, about 10 minutes. Add black beans and tofu and heat through.
  4. Remove from heat and cover to keep warm.
  5. Lay out the tortillas on a large, flat surface. Spoon in the cauliflower-tofu combo, the cheese, the avocado and the salsa, leaving room to fold over the bottom and sides.
  6. Fold the bottom of the tortilla over most of the filling, then fold over sides, overlapping them.
  7. Place seam side down on a baking sheet lined with parchment paper.
  8. Place in the oven for 15-20 minutes, until heated through.
  9. Serve with more salsa or sour cream and hot sauce (optional).


  • ​Cauliflower is a cruciferous vegetable, like cabbage, kale, swiss chard and broccoli. Like other cruciferous vegetables, cauliflower contains plant chemicals called isothiocyanates. Lab studies have shown that isothiocyanates reduce inflammation and turn on genes that prevent tumour growth and cause cancer cells to self-destruct.
  • Including beans in your diet may help lower cholesterol and prevent cancer. Beans can also help with weight management as their high fibre content promotes feelings of fullness.
  • Curcumin (the plant chemical found in turmeric) has been shown to fight cancer cells in the lab (test tube studies). It is not well absorbed in the human body, but when combined with black pepper, absorption is improved.