Insanely Delicious Black Bean, Feta & Avocado Q... https://wendypolisi.com/black-bean-feta-avocado-...

Black Bean, Feta & Avocado Quinoa Wrap with

Avocado-Tahini Dip
This Black Bean, Feta & Avocado Quinoa Wrap is an amazing vegetarian lunch?
Look no further. These quinoa wraps are packed with flavor and as nutritious as
they are delicious.

Course Main Course

Cuisine American
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 6
Calories 423 kcal
Author Jacquelyn

Ingredients

1 cup quinoa or feel free to use any leftover quinoa you have - Note: This
makes up a full batch of quinoa, but I use it up all week in this wrap, as
well as other dishes.
2 cups water
1 15- ounce can of black beans drained - You will also store any unused
black beans for future wraps
1 ripe avocado
6-8 spinach leaves
3 oz Monterey jack cheese to taste
3 oz feta cheese to taste
6 large tortillas gluten free
1 medium ripe avocado peeled and diced
1/3 cup well stirred tahini – make sure this is a level cup as too much tahini
will overpower the dip
3 tablespoons fresh lemon juice approx. 1 lemon
1/2 teaspoon ground cumin

1 sur 3 07/06/2018 à 11:01

Insanely Delicious Black Bean, Feta & Avocado Q... https://wendypolisi.com/black-bean-feta-avocado-...

2 tablespoons cilantro minced

1/2 teaspoon coarse sea salt
1/4 cup filtered water

Instructions

1. Peel and dice your avocado, measure out the 1/3 cup tahini, squeeze up
your 3 tablespoons lemon juice and wash and mince your cilantro leaves.
2. Combine the avocado, tahini, lemon juice, cumin, cilantro and sea salt in a
mini prep or food processor and puree until smooth.
3. Make sure to scrape down the sides one or two times so that everything
gets mixed in. The mixture will be pretty thick and chunky at this point.
4. Add in the 1/4 cup water and puree again until blended and smooth. The
water helps to get the dip to a creamier consistency. Feel free to add a bit
more water to get the dip to a consistency that you like. I found that using
1/4 cup or splash more was perfect.
5. The dip can be stored in a well-sealed container in the refrigerator for up
to 4 days.
6. Next, let's make up your quinoa. Bring the 1 cup well-rinsed quinoa and 2
cups water to a boil in a medium saucepan. Once the quinoa has come to a
boil, give it a stir, cover it, and reduce the heat to simmer. Cook the quinoa
until all the water is absorbed, about 10-15 minutes. Note: Please check
your package of quinoa for cooking instructions, as they all vary.
7. The quinoa is done when it's tender, and you can see the little quinoa
curlicues.
8. Now, let's assemble the wrap!
9. Assembling the wrap is all personal preference. Some of you are going to
want huge wraps, and others of you are going to want a smaller wrap. So
with that being said, take the amount of quinoa that you want to put in
your wrap and put it in a small bowl, add in some black beans and then
heat up the quinoa and black bean mixture either via the stove top or
microwave.
10. Mix in some of the avocado tahini dip to the quinoa and black bean
mixture. The amount of avocado-tahini dip you add in is to taste. I like to
add in enough to make the quinoa a bit creamy. The more avocado-tahini
dip you add, the more flavor the quinoa will have.
11. Note: If I'm going to microwave the quinoa mixture, then I just add in the
avocado-tahini dip at the same time as the black beans.
12. You can heat up your tortilla and melt your cheese anyway you wish. This is
just what I do. Get out a tortilla and place it in a dry skillet over medium
heat. Add to one-half of the tortilla the Monterey Jack cheese and feta. Flip
the other half over like you're making a quesadilla, and let the cheese melt.
13. Take the cheesy tortilla and place it on a plate. Top the tortilla with some
spinach.

2 sur 3 07/06/2018 à 11:01

Insanely Delicious Black Bean, Feta & Avocado Q... https://wendypolisi.com/black-bean-feta-avocado-...

14. Add the quinoa mixture and then top it off with some fresh diced avocado.
15. Wrap it up like a burrito and enjoy!
16. I've also enjoyed this quinoa salad sans the wrap. I've taken the black bean
and quinoa mixture and put it in a bowl and topped it with some diced
avocado and feta cheese. It's good anyway you eat it really.

Nutrition Facts
Black Bean, Feta & Avocado Quinoa Wrap
with Avocado-Tahini Dip
Amount Per Serving
Calories 423 Calories from Fat 207
% Daily Value*
Total Fat 23g 35%
Saturated Fat 5g 25%
Cholesterol 15mg 5%
Sodium 601mg 25%
Potassium 800mg 23%
Total Carbohydrates 40g 13%
Dietary Fiber 12g 48%
Protein 15g 30%

Vitamin A 7%
Vitamin C 15.1%
Calcium 17.4%
Iron 21.8%
* Percent Daily Values are based on a 2000 calorie diet.

3 sur 3 07/06/2018 à 11:01