One Pot Quinoa and Black Bean Wraps
One Pot Quinoa and Black Bean Wraps
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  • prep: 10 min
  • cook: 18 min
  • total: 28 min
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  • servings:
  • Summary

    These quinoa wraps are ready and on the table in less than 30 minutes and will only set you back 10 minutes of prep! This is a great go-to summer dish when you don’t want to turn the oven on, but still want a well-rounded, fun meal. Enticing flavours like sweet pineapple, smoky paprika, savoury coconut aminos, and spicy cayenne pepper come together to create a delectable base for these healthy wraps. The crunch from the lettuce wrap is a nice contrast to the soft and chewy quinoa and beans, but feel free to use flour wraps and simply stuff some lettuce inside instead. Don’t forget about the toppings too—they really complete the dish and enhance the flavours and textures! I love my wraps topped with avocado (duh), runny tahini or cashew cream, cilantro, salsa, and sometimes pickled jalapeños for a kick.

    Ingredients

    • 1 cup (200 g) uncooked quinoa, rinsed and drained
    • 1 3/4 cups (430 mL) low-sodium vegetable broth
    • 1 (14-ounce/400 mL) can black beans, drained and rinsed
    • 1 small red bell pepper, seeded and diced (1 cup/125 g)*
    • 1 heaping cup (145 g) frozen pineapple chunks**
    • 3 tablespoons (45 mL) coconut aminos/soy-free seasoning sauce***
    • 2 teaspoons (10 mL) smoked paprika
    • 1/4 teaspoon cayenne pepper, or more to taste****
    • 1 tablespoon (5 mL) fresh lime juice, plus wedges for serving
    • Fine sea salt and black pepper, to taste (I added 1/4 teaspoon each)
    • Lettuce or flour wraps
    • Fresh chopped cilantro
    • Runny tahini, Cashew Sour Cream, or Cheese Sauce
    • Chopped avocado
    • Salsa
    • Sliced pickled jalapeños
    • Chopped green onion

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 12
    • Amount Per Serving
    • Calories: 74 % Daily Value *
    • Total Fat: 1 g 1.43%
    • Saturated Fat: 0 g 0.54%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 161 mg 6.72%
    • Calcium: 14 mg 1.43%
    • Potassium: 116 mg 3.32%
    • Magnesium: 0 mg 0%
    • Iron: 1 mg 4.8%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 14 g %
    • Dietary Fiber: 2 g 6.14%
    • Sugar: 3 g
    • Protein: 2 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 4.07%
    • Vitamin C 3.6%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat0
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables0
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total1 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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