Earlier 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.
Click here for printable version.
12 wraps
Ingredients:
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)
Directions:
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.
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.
Lay them out, and spread each one with some hummus, about 6” long by 3” wide.
Top the hummus with a long mound of the quinoa mixture.
Top the quinoa mixture with 3 or 4 slices of avocado.
Top the avocado with 4 or 5 pieces of cucumber.
Fold the bottom and top sides of the tortilla up over the ends of the filling.
Fold over one of the sides up on top of the filling.
Roll from the other side, and place seam side down.
Let sit while you prepare the remaining wraps.
Cut the wraps in half if desired, and wrap each whole in plastic film.
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.
