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Cooking
Cook the brown rice with adequate quantity of water
Veggie Burrito
Veggie Burrito has 528.8 calories per serving (300 Grams) — that's 176.3 calories per 100g. It provides 13.7g protein, 61.2g carbs, and 25.5g fat. With a low glycemic index (GI: 48), this recipe is suitable for diabetes management, PCOS. The 8.2g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Veggie Burrito in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 300 Grams ( g)
- Calories528.8 kcal
- Carbs61.2 g (244.7 kcal)
- Protein13.7 g (54.9 kcal)
- Fats25.5 g (229.2 kcal)
Nutrition Label
Veggie Burrito
- Serving Size300 Grams ( g)
- Calories528.8 kcal
- Carbs61.2 g
- Fiber8.2 g
- Sugar4.0 g
- Protein13.7 g
- Fat25.5 g
- Saturated fat7.0 g
- Mono unsaturated fat13.3 g
- Poly unsaturated fat3.1 g
- Cholesterol22.1 mg
- Sodium460.0 mg
Nutrition per 100g
- Calories176.3 kcal
- Carbs20.4 g
- Fiber2.7 g
- Sugar1.3 g
- Protein4.6 g
- Fat8.5 g
- Cholesterol7.4 mg
- Sodium153.3 mg
1 serving = 300g
Cooking time: 15 minutes
Serves: 1 persons
Ingredients
Sour cream, regular
1 Table Spoon
Cheese
1 Table Spoon
Canned pinto beans no added fat
50 Grams
Tortilla
50 Grams
Salsa
1 Table Spoon
Onions green raw
1 Table Spoon
Olive oil
1 Table Spoon
Raw brown rice
30 Grams
Water
100 Grams
Instructions
1
2
Frying the beans
Take oil in a pan and add the canned pinto beans. Fry the beans until they turn soft.
3
Preparation
Place a tortilla on a clean and dry surface. Carefully place the cooked brown rice at the center of the tortilla. Add fried beans, salsa, and sour cream. Sprinkle grated cheese and chopped spring onions over them. Fold the two opposite ends of the tortilla over the stuffing. Start rolling the tortilla from one open end over the folded sides and wrap it tightly.
4
Heat and Serve
Heat it for 30 seconds in a microwave or flat pan. Serve it immediately.
Glycemic Index
48 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Veggie Burrito | Mexican pizza | Hara pyaaz soup | Kanda Patacha Soup |
|---|---|---|---|---|
| Calories | 528.8 kcal | 67.4 kcal | 58.8 kcal | 58.8 kcal |
| Carbs | 61.2 g | 3.7 g | 5.6 g | 5.6 g |
| Protein | 13.7 g | 2.5 g | 0.9 g | 0.9 g |
| Fat | 25.5 g | 4.7 g | 3.6 g | 3.6 g |
| Fiber | 8.2 g | 1.2 g | 1.1 g | 1.1 g |
| Sugar | 4 g | 0.6 g | 0.8 g | 0.8 g |
| Sodium | 460 mg | 57.1 mg | 242.3 mg | 242.3 mg |
| Cholesterol | 22.1 mg | 10.4 mg | 0.6 mg | 0.6 mg |
Health Goals Suitability
Weight Loss
At 528.8 kcal per serving, this is a higher-kcal dish. Enjoy as an occasional treat, or reduce the portion to half for better calorie control.
Diabetes
With a low glycemic index of 48, this recipe supports stable blood sugar levels. The 8.2g fiber further slows glucose absorption. The protein content (13.7g) helps prevent blood sugar spikes.
Muscle Gain
Contains 13.7g protein per serving — a moderate amount. Pair with eggs or chicken or a bowl of dal to boost protein intake for muscle gain.
Heart Health
Watch your intake — saturated fat (7g) is on the higher side. Reduce ghee/oil and use olive or mustard oil for healthier fats.
PCOS
Low GI (48) with 8.2g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. Adequate protein (13.7g) supports healthy thyroid function.
Portion Guidance
Weight Loss
300 Grams (~300g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
300 Grams (~300g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
300 Grams (~300g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
300 Grams (~300g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Use low-fat paneer or reduce ghee/butter by half. Switch to a non-stick pan to minimize oil.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Reduce calories
Reduce serving size by 25% to save ~132.2 kcal. Add extra vegetables (capsicum, spinach, mushrooms) to increase volume without adding many kcal.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Reduce sodium
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Meal prep friendly
Veggie Burrito stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (1057.5-1586.3 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Veggie Burrito contains 528.8 kcal (13.7g protein, 61.2g carbs, 25.5g fat). That's 176.3 kcal per 100g. You can track exact portions in the Hint app.
At 528.8 kcal per serving, this is a higher-kcal dish. Enjoy as an occasional treat, or reduce the portion to half for better calorie control. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
With a low glycemic index of 48, this recipe supports stable blood sugar levels. The 8.2g fiber further slows glucose absorption. The protein content (13.7g) helps prevent blood sugar spikes. The glycemic index is 48 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Veggie Burrito has 13.7g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Veggie Burrito at 528.8 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Veggie Burrito already has good protein (13.7g). Pair with a whole grain like roti or brown rice, and add a vegetable side or raita for fiber and micronutrients.
Low GI (48) with 8.2g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
Scientific References
Higher protein intake increases satiety and reduces overall calorie consumption
Leidy HJ et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition.
DOI: 10.3945/ajcn.114.084038Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439
