Are you ready to tantalize your taste buds with a vibrant and nutritious dish that packs a flavorful punch? Introducing the Mexican Quinoa and Kale Wraps—a delightful fusion of wholesome ingredients that not only nourish your body but also excite your palate! In just 25 minutes, you can create four mouthwatering wraps that are perfect for a quick lunch, a light dinner, or even a grab-and-go snack. With the combination of protein-rich quinoa, fiber-filled black beans, and the freshness of kale and avocado, these wraps are not just a meal; they're a celebration of flavor and health. Dive into this recipe and discover how easy it is to whip up a dish that’s as delicious as it is good for you!
Ingredients
- 1 cup quinoa
- 2 cups vegetable broth
- 1 cup chopped kale
- 1 can black beans, rinsed and drained
- 1 cup corn
- 1 tsp cumin
- 4 large tortillas
- 1 avocado, sliced
- Fresh cilantro for garnish
Instructions
- Begin by rinsing the quinoa under cold water in a fine mesh strainer. This helps remove any bitterness from the quinoa.
- In a medium saucepan, combine the rinsed quinoa and vegetable broth. Bring to a boil over medium-high heat.
- Once boiling, reduce the heat to low, cover the saucepan, and let it simmer for about 15 minutes, or until the quinoa has absorbed all the broth and is fluffy. Remove from heat and let it sit covered for an additional 5 minutes.
- While the quinoa is cooking, wash and chop the kale into small pieces. In a large mixing bowl, combine the chopped kale, rinsed black beans, corn, and cumin.
- Once the quinoa is ready, fluff it with a fork and add it to the mixing bowl with the kale, beans, and corn. Mix everything together until well combined.
- Warm the tortillas in a dry skillet over medium heat for about 30 seconds on each side, or until they are pliable.
- To assemble the wraps, place a generous portion of the quinoa and kale mixture in the center of each tortilla.
- Top the mixture with slices of avocado and a sprinkle of fresh cilantro for added flavor and garnish.
- Carefully fold in the sides of the tortilla and then roll it up from the bottom to enclose the filling.
- Repeat the assembly process for all four wraps. Serve immediately, or wrap in foil for a delicious on-the-go meal.
Tips
- Rinse the Quinoa: Don’t skip rinsing the quinoa before cooking! This step removes the natural coating called saponin, which can give quinoa a bitter taste.
- Customize Your Fillings: Feel free to get creative with your wraps! Add diced tomatoes, bell peppers, or even some spicy jalapeños for an extra kick.
- Perfectly Fluffy Quinoa: After cooking, let the quinoa sit covered for an additional 5 minutes. This helps it become even fluffier and more delicious.
- Warm Your Tortillas: Warming the tortillas makes them more pliable and easier to roll without tearing. A dry skillet works wonders!
- Freshness Matters: Use fresh cilantro and ripe avocado for the best flavor. If you’re not a fan of cilantro, try parsley or omit it altogether.
- Meal Prep Friendly: These wraps are perfect for meal prep! Assemble them ahead of time, wrap in foil, and store in the fridge for quick lunches throughout the week.
- Serve with a Dip: Consider pairing your wraps with a zesty salsa, guacamole, or a yogurt-based sauce for an extra layer of flavor.
Nutrition Facts
Calories: 380kcal
Carbohydrates: 55g
Protein: 15g
Fat: 12g
Saturated Fat: 2g
Cholesterol: 0mg
