Pinto Bean, Quinoa, and Wild Rice Wrap

You can make this wrap flexitarian as opposed to vegetarian by adding 1 1/2 cups shredded or diced chicken breast, whether it’s takeout rotisserie, leftover grilled, or gently poached in a couple cups of chicken stock. I like to toss the chicken with 1/4 cup mayonnaise or drained yogurt before adding it to the wrap as it adds an extra creamy texture to the filling.–Pat Crocker

LC Veggie or Flexie Note

Labels can be so confining. Still, this vegetarian or flexitarian hippy dippy wrap defies narrow-mindedness, whether you want it to be vegan, vegetarian, or free from constraints.

Pinto Bean, Quinoa, and Wild Rice Wrap Recipe

  • Quick Glance
  • 20 M
  • 45 M
  • Makes 6

Ingredients

  • Six 9- or 10-inch flour tortillas
  • 1 tablespoon olive oil
  • 1 small onion, chopped
  • 1/2 red bell pepper, chopped
  • 2 cloves garlic, chopped
  • 2 teaspoons chile powder or flakes
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon salt
  • 1 cup tomato sauce, homemade or jarred
  • One 14-ounce can pinto bean, drained and rinsed
  • 1/4 cup chopped fresh parsley or cilantro
  • 1 cup cooked wild rice, warm or at room temperature; or substitute brown rice or quinoa (see below)
  • 1 cup cooked quinoa, warm or at room temperature (see below)
  • Sea salt and freshly ground black pepper, to taste
  • 1 avocado, diced
  • 1/3 cup finely chopped red onion
  • 1 cup shredded cheddar or Monterey Jack cheese
  • 1 cup sour cream (optional)

Directions

  • 1. Preheat the oven to 300°F (150°C). Lightly oil 2 rimmed baking sheets.
  • 2. Stack the tortillas on top of one another, wrap them tightly in foil, and place in the oven to warm while you make the filling.
  • 3. Heat the oil in a large skillet over medium-high heat. Add the onion and bell pepper and cook, stirring constantly, for 5 minutes or until onion is translucent. Add the garlic, chile powder, coriander, and salt, and cook, stirring constantly, for 2 minutes. Add the tomato sauce and beans. Bring to a boil, reduce the heat, and simmer, stirring occasionally, for about 6 minutes or until most of the liquid has evaporated. Remove from the heat and stir in the parsley or cilantro, rice, and quinoa.
  • 4. Remove the tortillas from the oven. Working with 1 tortilla at a time, place it flat on a work surface. Spoon about 1/2 cup of the bean mixture on the tortilla, spreading it to within about 1 inch of the edges. Season with salt and pepper. Sprinkle a little of the avocado, red onion, and cheese along the center of each tortilla, roll it into a wrap, and place it on the baking sheet. Repeat. (If you wish to hold the wraps for a while, cover the baking sheet with foil or wrap each wrap individually with foil. Place them in a 200°F (90°C) oven to keep them warm.)
  • 5. Serve with sour cream, if using.

  • To Cook Wild Rice
  • Bring 1 cup water or stock to a boil. Stir in 1/2 cup quinoa that has been rinsed in a fine-mesh strainer under cold running water for 3 to 5 minutes. (This removes the bitter saponin coating.) Simmer until tender and you can readily discern a pale curlicue on each grain of quinoa, about 15 minutes. Makes about 11/2 cups.
  • To Cook Quinoa
  • Bring 1 cup water or stock to a boil. Stir in 1/2 cup quinoa that has been rinsed in a fine-mesh strainer under cold running water for 3 to 5 minutes. (This removes the bitter saponin coating.) Simmer until tender and you can readily discern a pale curlicue on each grain of quinoa, about 15 minutes. Makes about 11/2 cups.
Hungry for more? Chow down on these:

Testers Choice

Testers Choice
Testers Choice
Dan Kraan

Aug 15, 2011

First, consider that I’m not so inclined towards the vegetable end of the food spectrum. I resisted the impulse to add meat to the wrap and tried the recipe as written. That being said, I could enjoy these wraps quite regularly, on their own for lunch or for dinner, no meat involved. The combination of beans, rice, and quinoa gives them a lot of substance. The other ingredients’ flavors and textures combine so well that this preparation is almost irresistible…even to a carnivore such as myself! Be sure to use your favorite sea salt and freshly ground pepper after the filling is spread out on the tortilla. It really helps the various flavors assert themselves in this wrap. The wraps were a little scant on the Monterey Jack cheese. I would up the cheese to about 11/4 or 11/2 cups so I could be a little more generous with it. By the time I had the last wrap ready to go, they were all still warm, so I didn’t bother putting them back into the oven. Unless you want them piping hot, which I didn’t, they are quite nice “as-is.”


Have something to say?

Then tell us. Have a picture you'd like to add to your comment? Send it along. Covet one of those spiffy pictures of yourself to go along with your comment? Get a free Gravatar. And as always, please take a gander at our comment policy before posting.

*

Daily Subscription

Enter your email address and get all of our updates sent to your inbox the moment they're posted. Be the first on your block to be in the know.

Preview daily e-mail

Weekly Subscription

Hate tons of emails? Do you prefer info delivered in a neat, easy-to-digest (pun intended) form? Then enter your email address for our weekly newsletter.

Preview weekly e-mail