This hearty, healthy pinto bean, quinoa, and wild rice wrap has everything going on. Beans, quinoa, rice, avocado, and cheese all wrapped up into a satisfying vegetarian meal.
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.–Nettie Cronish & Pat Crocker
LC Hippy Dippy Wrap Note
Labels can be so confining. As in, is this hippy dippy wrap vegetarian or is it flexitarian? That depends on you. Whether you want it to be vegan, vegetarian, or free from constraints, it sorta defies narrow-mindedness. Amen to that. One last thing—we like to call this recipe the Woodstock Wrap. What do you think?
☞ Contents
Pinto Bean, Quinoa, and Wild Rice Wrap
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 can pinto bean drained and rinsed
- 1/4 cup chopped flat-leaf parsley or cilantro leaves
- 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
- Preheat the oven to 300°F (150°C). Lightly oil 2 rimmed baking sheets.
- 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.
- 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.
- 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 edge. 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.)
- Serve with sour cream, if using.
Notes
*To Cook Wild Rice:
Bring 1½ cups water or stock to a boil. Stir in 1/2 cup rinsed wild rice. Cover, reduce heat to low, and simmer until tender, about 40 minutes. Makes about 2 cups. 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 1 1/2 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 1 1/2 cups.Show Nutrition
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Recipe Testers’ Reviews
Wow, this is a great vegetarian wrap. When I added the garlic, chili powder, coriander, and salt to the sautéed onions and peppers, the aroma was amazing. I didn’t spread the filling to the edge but spread it over three quarters the tortilla and rolled it. This insured nothing spilled out the rolled end. It only took about 10 minutes in the oven to warm the wraps through. The result was a wrap with so much depth, nobody noticed it was meatless. It is so challenging to find meatless meals that truly satisfy. This one hits the mark.
I made the filling and then had to wait several days for my avocado to ripen. By the time I ate this as a wrap, I didn’t have much fillling left! I had put some of the filling in containers with some cheese and had some very satisfying work lunches. Tonight I finally ate it as a wrap with avocado and Greek yogurt. The finished wrap was delicious and filling. As someone who doesn’t eat much meat, I found this to be very flavorful with a nice mouth feel. I think that those who eat a lot of meat wouldn’t miss the meat at all.
We loved these wraps. They’re loaded with lots of flavors which go well together. I love the creamy avocado and hit of spicy from the chilie powder and ground coriander. Then you get the some earthy flavors from the wild rice, quinoa, and pintos. I used Monterey Jack cheese in the wraps and some sour cream on the side. I only needed to pop them back in the oven for 5 minutes at the end to melt the cheese since my filling and tortillas were still warm. I had about a 1/2 cup wild rice and quinoa left over, which I saved to go in some soup later in the week. This makes a great supper or lunch.
This recipe worked exactly as written and was a light, flavorful option for lunch (and leftovers for dinner). Even my meat-and-potatoes husband liked the vegetarian version I made today. I didn’t have tortillas at lunch, so I ended up using the filling for lettuce wraps. I actually preferred it over the tortilla wraps we had at dinner. Finally, this also turned out to be a hit with my toddler, too. Anything that can be used for everyone in my family is a big hit for me!
WOW! This is not only Mexican, it’s a tour around the world in one wrap. It’s delicious and we loved it as a tortilla wrap as well as just the bean mixture on a plate. I cooked the mixture during the afternoon, but I made the wraps just before dinner and put them in a preheated oven for 12 to 15 minutes. It was served with guacamole, salsa and a fresh salad. It’s a keeper. Thanks!
Originally published August 15, 2011
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If you make this recipe, snap a photo and hashtag it #LeitesCulinaria. We'd love to see your creations on Instagram, Facebook, and Twitter.
Dan Kraan
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 season with salt and freshly ground pepper after the filling is spread out on the tortilla, as 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 amount of cheese to 1 1/4 or 1 1/2 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.”