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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.
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