Vegan black bean wrap with quinoa, hummus, corn, and tomatoes. Perfect for picnics or lunch on the go.
I'm always on the hunt for quick vegetarian lunches like this black bean wrap. I spend a good part of most days developing, cooking, photographing, writing about food, and frankly the last thing I'm interested in is making a big production about making lunch.
Instead, I want to quickly throw something together, take it outside to the deck, and relax for a few minutes while I catch up on the local paper, before heading back to work.
If you want these black bean wraps ready in about 10 minutes
- Always have a stash of cooked black beans in the refrigerator or freezer. I make a pot of these beans most every week with my Instant Pot. Or you can obviously use canned black beans.
- Have the quinoa already cooked in the refrigerator or freezer. I also keep some store-bought pre-cooked quinoa in my freezer “pantry”. You can likely find some in the frozen foods section of your local supermarket. If you take this route, steam it following the package directions with the seasonings in the recipe.
- Have store-bought or pre-made hummus on hand in the refrigerator.
For the omnivores at the table
Add precooked shrimp to the wrap or chicken.
If you want to move to a more vegetarian diet, but not sure the best steps to take, join the Monthly Vegetarian Meals Challenge. Each month I'll post some tips – great plant protein sources, must-haves for the vegetarian pantry, ways to build flavor, and more. Additionally, we tackle 1 – 3 seasonal recipes tied to the theme that month. Subscribe to Monthly Vegetarian Meals Challenge here.
Vegan Quinoa and Black Bean Wrap with Hummus
- 2/3 cup uncooked quinoa
- 1 cup vegetable broth
- 1/2 teaspoon paprika
- 1/2 teaspoon chipotle chili powder
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 cup corn, from 1 ear of corn
- 1 cup cooked black beans,
- 1 cup cherry tomatoes, quartered
- 2 tablespoon lime juice, approximately 1 lime
- 1/2 teaspoon kosher salt, or to taste
- 1 tablespoon hummus
- 1 cup baby spinach leaves
- 6 Flour tortillas (large burrito size)
- Place the quinoa in a bowl with enough water to cover it by about one inch. Rub the quinoa vigorously between your palms in the water. After a few seconds, the water will become cloudy from the saponin, a bitter protective coating on the seeds, being rubbed off. Empty the bowl of water, straining out the quinoa, and repeat two more times. I use a fine mesh strainer for this. When the quinoa is strained the final time, rinse it under running water.
- Combine the rinsed quinoa, broth, paprika, chili powder, garlic powder, and onion powder in a small saucepan over medium heat. Bring to a simmer, cover, and reduce the heat to maintain a steady low simmer. Cook for 20 minutes. The quinoa is done when the seeds look like curly-q's.
- Pile the quinoa into a large bowl and stir in the corn, black beans, tomatoes and lime juice. Add salt to taste.
- Spread the hummus on each tortilla, thinly cover with spinach leaves, and spoon about 1/3 cup of the quinoa mix on top, in a heaped row. The quinoa mixture should be slightly off center. Fold the bottom of the tortilla up over the quinoa. Next fold the shorter side over the quinoa, and roll up tightly. Use a toothpick to hold it closed.