Brown Rice Burrito with Microgreens
A Wrap That Does the Work
Some meals require a lot of effort. This isn't one of them.
A burrito wrap (or if you prefer make it a bowl and skip the tortilla) is one of the most practical formats in any cook's rotation. You build it from components — most of which can be prepped ahead — and roll it when you're ready to eat. It's fast, flexible, and adaptable to what you have in the fridge.
What sets this version apart is the base: brown rice. It adds a hearty, nutty foundation that holds up under all the toppings without going soggy. And finishing with a handful of sunflower and yellow mustard microgreens brings a fresh, slightly peppery layer that ties the whole thing together.
No shortcuts on flavour. Just a wrap worth making.
Why Brown Rice Works Here
Brown rice has a firm texture and a mild, nutty flavour that suits a burrito wrap well. It doesn't go soggy under toppings, it reheats well, and it adds fibre and complex carbohydrates that keep you full longer than white rice.
It also works well as a meal prep staple. Cook a big batch on Sunday and use it across multiple meals throughout the week — this wrap being one of them.
Why I Chose These Microgreens
Sunflower microgreens have a mild, nutty flavour and a firm texture that holds up well in a loaded wrap like this. They don't wilt immediately under the weight of the other ingredients the way more delicate greens might.
Yellow mustard microgreens bring something different — a clean, peppery bite that cuts through the richness of the avocado and beans. Together, the two varieties balance each other well: one mellow and nutty, one bright and sharp.
Both are nutrient-dense. Both look great in the wrap. And they take about three seconds to add. However, if you don’t have these microgreens, substitute with what you have.
A Note on Meal Prep
This recipe is built for real life. The components store separately and keep well in the fridge:
Cooked brown rice: up to 5 days
Seasoned black beans: up to 4 days
Diced vegetables: up to 3 days
Avocado: best fresh, or store with lime juice and cover tightly
Assemble right before eating and add the microgreens last. That way you get the full freshness and texture every time.
The Bigger Picture
At Medley Micro Farm Inc., we believe in small, consistent choices that add up over time.
Adding a handful of microgreens to a wrap like this isn't a dramatic change. But done regularly, it becomes a real habit — one that increases the nutrient density of your everyday food without adding effort.
This wrap is a simple example of that in action.
Colourful. Satisfying. Easy to repeat.
Want More Microgreen Recipes?
If you're looking for more ways to use microgreens in everyday meals, check out our Microgreen Recipe Collection.
It includes:
Simple meal structures
Easy microgreen pairings
Ingredient swaps for a Canadian kitchen
No-fuss weekday recipes