Black Bean & Quinoa Wraps

IMG_7238Earlier this spring I was catering for a large group, and was asked to provide a 50/50 split of vegetarian and meat sandwiches or wraps. This is so standard now, as many non-vegetarians simply don’t want to be eating meat at every turn.

The vegetarian wraps would need to be sustaining, not just filled with veggies & sauce. I decided to do a mix of beans & quinoa, which would keep these folks energized all afternoon. The resulting mixture made for one of the best wraps I’ve ever had, a good ratio of filling to wrap, with a nice blend of textures.IMG_7214

Click here for printable version.

12 wraps


1 red pepper

1½ c quinoa

3 c vegetable stock or water (add ½ t salt if using water)

2 – 19 oz cans black beans (540 ml)

250 gr feta cheese

454 gr hummus (¼ c for dressing, remainder for spreading)

¼ c olive oil

¼ c lime juice

½ t ground coriander

½ t ground cumin

1 cl minced garlic

½ t salt

½ t pepper

3 avocados

1 cucumber

12 wheat-flour tortillas 9-10” (I used spinach coloured ones here)


Grill the red pepper over an open flame, until it is charred on all sides.

Put the hot, charred pepper on a smooth surface, and cover with a bowl. Let sit for 40 minutes.

Remove the bowl, and the skin will have become loosened. Using your fingers and a knife, remove all the skin. Core & seed the pepper. Cut the pepper into long strips, and then dice it.

Mix the quinoa and 3 cups vegetable stock, or 3 cups water with ½ t salt added in a medium sized pot.

Bring to a boil over medium heat, stirring occasionally.

Turn heat to low, cover and cook for 15 minutes.

Let sit for another 5 minutes, covered & off heat.

Put quinoa in to a large bowl, and fluff occasionally with a fork until it has cooled.

Strain and rinse the black beans.

Mix the beans and diced pepper into the quinoa.

Dice the feta into ½” pieces, and add to the quinoa mixture.

In a small bowl, whisk together ¼ cup of the hummus with the oil, lime juice, coriander, cumin, minced garlic, salt & pepper.

Add to the quinoa mixture, and mix well.IMG_7219

Cut the avocadoes in half, remove the pit, and peel them.

Slice into ¼” strips.

Cut the cucumber with the peel on, into thin diagonal slices.

Roll up 3 tortillas in a piece of paper towel. Heat in the microwave for 30 seconds. This makes them more pliable, and less likely to tear.IMG_7217


Lay them out, and spread each one with some hummus, about 6” long by 3” wide.IMG_7218

Top the hummus with a long mound of the quinoa mixture.IMG_7222

Top the quinoa mixture with 3 or 4 slices of avocado.IMG_7225

Top the avocado with 4 or 5 pieces of cucumber.IMG_7228

Fold the bottom and top sides of the tortilla up over the ends of the filling.IMG_7230

Fold over one of the sides up on top of the filling.

Roll from the other side, and place seam side down.IMG_7231

Let sit while you prepare the remaining wraps.IMG_7233

Cut the wraps in half if desired, and wrap each whole in plastic film.IMG_7234

Delicious, and ready to go!

Note: the quinoa mixture makes an excellent salad. Simply serve a scoopful on a bed of greens, with avocado & cucumber slices on the side, with a wedge of lime.IMG_7237

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s