Quinoa Wraps with Black Beans, Feta and Avocado

Quinoa Wraps with Black Beans, Feta and Avocado
15 Ingredients
  • 1 medium ripe avocado, peeled and diced
  • ⅓ cup well stirred tahini – make sure this is a level cup, as too much tahini will overpower the dip
  • 3 Tbsp fresh lemon juice (approx. 1 lemon)
  • ½ tsp ground cumin
  • 2 Tbsp cilantro, minced
  • ½ tsp coarse sea salt
  • ¼ cup filtered water
  • 1 cup dry 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 cup filtered water
  • 1 15-ounce can of black beans, drained- You will also store any unused black beans for future wraps
  • 1 ripe avocado
  • 8 spinach leaves
  • Monterey jack cheese to taste
  • feta cheese to taste
  • large (9-inch) multi-grain or spinach tortilla- You could also skip the tortilla and wrap it in lettuce or collard green, or just mix the quinoa mixture with some spinach leaves
Nutrition
270
14% daily value
8 servings
                                       
                                            vegetarian
     

Fat

22% 14

Saturated

10% 2

Trans

- 0

Monounsaturated

- 7

Polyunsaturated

- 4

Carbs

10% 30

Carbs (net)

- 20

Fiber

39% 10

Sugars

- 1

Sugars, added

- 0

Protein

19% 9

Cholesterol

- 0

Sodium

9% 217

Calcium

10% 96

Magnesium

23% 95

Potassium

14% 636

Iron

20% 4

Zinc

16% 2

Phosphorus

37% 260

Vitamin A

6% 54

Vitamin C

13% 12

Thiamin (B1)

26% 0

Riboflavin (B2)

20% 0

Niacin (B3)

14% 2

Vitamin B6

23% 0

Folate equivalent (total)

36% 143

Folate (food)

- 143

Folic acid

- 0

Vitamin B12

- 0

Vitamin D

- 0

Vitamin E

14% 2

Vitamin K

52% 62
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