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Quinoa Wraps with Black Beans picture

Quinoa Wraps with Black Beans

Quinoa (pronounced keen-wa) is a gluten-free whole grain that is high in protein and fiber. It has a delicate, slightly nutty flavor, cooks up quickly, and is loaded with protein and nutrients.

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  • 1 tablespoon olive oil
  • 1 large yellow onion, finely chopped
  • 1 red bell pepper, stem and seeds removed and finely chopped
  • 1 cup quinoa, rinsed under cold running water and drained
  • 2 teaspoons chile powder
  • 1/2 teaspoon ground cumin
  • 1 1/2 cups water
  • Whole wheat tortillas (1 or 2 per person)
  • 1 cup plain yogurt
  • 1 tablespoon freshly squeezed lemon or lime juice
  • 15 ounces canned black beans, rinsed and drained
  • 1/2 cup chopped fresh cilantro
  • 1/2 cup crumbled feta cheese

Serves 4 to 6

  1. In a medium saucepan with a heavy bottom, heat the oil over medium heat.
  2. Add the onions and red pepper and cook, stirring occasionally, until the vegetables begin to soften, about 5 minutes.
  3. Stir in the quinoa, chile powder, cumin and 1/2 teaspoon salt.
  4. Add the water and bring the mixture to a boil.
  5. Cover and reduce the heat to medium-low, or until the mixture maintains a slight simmer.  Continue simmering until the quinoa is almost tender, about 13 to 15 minutes.
  6. Meanwhile, heat the oven to 300F. Wrap the tortillas in aluminum foil and place them in the oven to warm.
  7. Make the yogurt sauce by combining the yogurt with the lemon or lime juice and 1/2 teaspoon salt. Stir and taste; add more lemon and/or salt as desired. Set aside until ready to serve.
  8. When the quinoa is cooked (each grain will be transluscent with a white center and white ring around the outside), add the beans and half of the cilantro. Continue cooking, uncovered and stirring occasionally, until the beans are heated through and all of the liquid is absorbed, about 3 minutes more.
  9. Place a warm tortilla on a plate. Spread some of the yogurt sauce on each tortilla and top with the quinoa mixture. Sprinkle the remainder of the cilantro and the feta cheese over the top; roll up the wraps and serve.

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