Ingredients
Scale
- 1 cup Quinoa (uncooked): Preferably white or tri-color quinoa, rinsed thoroughly under cold water. This ancient grain provides a fluffy, protein-packed base for the filling.
- 2 cups Vegetable Broth or Water: Used for cooking the quinoa, broth adds more flavour than plain water.
- 1 tablespoon Olive Oil: Extra virgin olive oil is ideal for sautéing the vegetables, adding a hint of fruity flavour.
- 1 medium Red Onion: Finely chopped. Adds a pungent sweetness and depth when sautéed.
- 2 cloves Garlic: Minced. Provides an aromatic base flavour essential to many savoury dishes.
- 1 Red Bell Pepper: Seeded and diced. Adds sweetness, colour, and a good dose of Vitamin C.
- 1 Yellow or Orange Bell Pepper: Seeded and diced. Offers a different hue and slightly different sweetness profile.
- 1 can (15 ounces) Black Beans: Rinsed and drained thoroughly. These are the protein and fiber powerhouse of the wrap filling.
- 1 cup Corn Kernels: Fresh, frozen (thawed), or canned (drained). Adds bursts of sweetness and texture.
- 1 teaspoon Cumin Powder: Provides a warm, earthy flavour characteristic of Southwestern cuisine.
- 1 teaspoon Chili Powder: Adds mild heat and complexity; adjust to your preference.
- ½ teaspoon Smoked Paprika: Lends a subtle smoky depth that elevates the filling.
- Salt and Black Pepper: To taste. Essential for enhancing all the other flavours.
- ¼ cup Fresh Cilantro: Chopped. Adds a bright, herbaceous freshness (can be substituted with parsley if preferred).
- 1 Lime: Juiced. The acidity brightens the flavours and ties everything together.
- Large Tortillas or Wraps: 6-8 count, depending on size. Use whole wheat, spinach, gluten-free, or your favourite type. Ensure they are large enough to hold the filling without tearing.
- 1 large Avocado: Sliced or mashed. Adds creaminess, healthy fats, and richness.
- Optional additions: Shredded lettuce, salsa, vegan sour cream, Greek yogurt (if not vegan), hot sauce, pickled jalapeños.
Instructions
- Cook the Quinoa: Thoroughly rinse the quinoa under cold running water using a fine-mesh sieve. This removes any bitterness from its natural coating (saponin). In a medium saucepan, combine the rinsed quinoa and vegetable broth (or water). Bring to a boil over medium-high heat. Once boiling, reduce the heat to low, cover the saucepan tightly, and simmer for 15-20 minutes, or until all the liquid is absorbed and the quinoa is fluffy (you’ll see little “tails” sprout). Remove from heat and let it sit, covered, for 5 minutes. Fluff the cooked quinoa with a fork and set aside.
- Sauté the Aromatics: While the quinoa cooks, heat the olive oil in a large skillet or pan over medium heat. Add the finely chopped red onion and sauté for 3-4 minutes, until it starts to soften and become translucent.
- Cook the Vegetables: Add the minced garlic and diced bell peppers (red and yellow/orange) to the skillet. Cook for another 5-7 minutes, stirring occasionally, until the peppers are tender-crisp. You want them slightly softened but still retaining a bit of bite.
- Combine Filling Ingredients: Add the rinsed and drained black beans, corn kernels, ground cumin, chili powder, and smoked paprika to the skillet with the vegetables. Stir everything together well to ensure the spices coat the vegetables and beans evenly. Cook for 2-3 minutes more, allowing the flavours to meld together.
- Incorporate Quinoa: Add the cooked, fluffed quinoa to the skillet with the vegetable and bean mixture. Gently stir to combine everything thoroughly without mashing the quinoa or beans too much.
- Season and Finish: Taste the mixture and season generously with salt and black pepper according to your preference. Remove the skillet from the heat. Stir in the chopped fresh cilantro and the fresh lime juice. The lime juice adds a crucial brightness that lifts all the flavours. Mix well one last time.
- Warm the Tortillas (Optional but Recommended): Gently warm the tortillas according to package directions. You can warm them briefly in a dry skillet, in the microwave (covered with a damp paper towel), or wrapped in foil in a low oven. Warming makes them more pliable and less likely to crack when wrapping.
- Assemble the Wraps: Lay a warmed tortilla flat on a clean surface. Spread a layer of mashed avocado or arrange avocado slices down the center (leaving some space at the edges). Spoon a generous amount of the quinoa and black bean filling over the avocado. Add any optional additions like shredded lettuce, salsa, or hot sauce now.
- Wrap it Up: Fold in the sides of the tortilla first (about an inch or two on each side). Then, tightly fold the bottom edge up over the filling and continue rolling upwards to form a secure wrap. Be careful not to overfill, as this makes wrapping difficult and can cause tearing.
- Serve: Slice the wraps in half diagonally if desired, and serve immediately. Alternatively, wrap them tightly in foil or plastic wrap for packed lunches.
Nutrition
- Serving Size: one normal portion
- Calories: 450
- Fiber: 15g
- Protein: 20g