Longevity H&R Burrito

This basic Hummus and Rice burrito has three kinds of legumes. Legumes are sometimes called the "longevity food," because they are eaten by all the people in the blue zones, on a regular basis.


The blue zones are places around the globe where people live longer and healthier lives than any other place. The legumes in this recipe are relatively gentle on the digestive system due to their special preparation methods.

Ingredients for 2 burritos (1 serving):

  • 75 g of brown rice

  • 25 g of lentils

  • 10 g of flaxseeds

  • 100 ml of water

  • 1 handful of lettuce

  • 1 handful of (mung bean) sprouts

  • 1 handful of cherry tomatoes

  • 60 g or a quarter cup of hummus (Here's a recipe for a delicious, creamy, no-oil hummus)

  • salt to taste


  1. Soak rice and lentils for at least 4 hours or overnight. 

  2. Drain excess water with the aid of a strainer.

  3. Blend with flaxseeds and water into a smooth paste.

  4. Divide into two portions.

  5. Bake in a good quality skillet or anti-stick pan, so there is no need for oil.

  6. Pre-heat pan on a low to medium-low flame.

  7. Pour half of the mixture in and use a spoon to spread the mixture out.

  8. Use circular motions to create a round-shaped tortilla. Spread the mixture so that all places are, more or less, evenly thick.

  9. Bake for about 5 minutes or until you see the edges of the tortilla come loose from the skillet/pan.

  10. Flip the tortilla and bake for a few more minutes.

  11. You can flip it again until you are satisfied with the color of the tortilla.



If, after the first flip, the tortilla is already nicely colored, wait a minute or so and then take a spatula, repeatedly press (and hold for a brief moment) across the surface of the tortilla, to move air pockets around. As a result, the air pockets will grow larger and the tortilla will fill up with air (see image). Sometimes this is easier after a second flip.

Although it's not necessary, it makes the tortilla slightly easier to roll.


  • This is a basic burrito recipe, but already very wholesome and nutritious. It doesn't necessarily need any other ingredients.

  • If you want to add other ingredients, make sure they don't have any sharp edges that make the tortilla tear up.

  • You could make the tortilla without soaking the rice and lentils, but then add up to 50 ml more water.

  • Soaking makes it easier on your blender and makes some of the nutrients more bioavailable.


Spread out mixture

Ingredients for basic stuffing

Air pockets filling up