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.
Vegan Quinoa and Black Bean Wrap with Hummus
Vegan summer black bean wrap with quinoa, black beans, hummus, corn, and tomatoes. Perfect for picnics or lunch on the go.
Servings: 6 tortillas
Calories: 239.9kcal
Equipment
Ingredients
- ⅔ cup uncooked quinoa
- 1 cup vegetable broth
- ½ teaspoon paprika
- ½ 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
- ½ teaspoon kosher salt, or to taste
- 1 tablespoon hummus
- 1 cup baby spinach leaves
- 6 Flour tortillas (large burrito size)
Instructions
- 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 ⅓ 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.
Notes
This recipe is from Sarah at the Fantastical Sharing blog, which was adapted from the Je Suis Alimentageuse blog.
Calories were calculated using the VeryWell Fit nutrition calculator
Nutrition
Calories: 239.9kcal | Carbohydrates: 42.3g | Protein: 9.3g | Fat: 4.4g | Saturated Fat: 1.1g | Polyunsaturated Fat: 1.7g | Monounsaturated Fat: 1g | Sodium: 591.7mg | Potassium: 408.2mg | Fiber: 6.1g | Sugar: 3.4g | Vitamin A: 811.1IU | Vitamin C: 10.6mg | Calcium: 72.8mg | Iron: 3.1mg
Becky Winkler
I totally agree with you about lunch--it has to be simple or it may not even happen! This wrap looks delicious. Happy reveal day!
The Wimpy Vegetarian
Lunch always seems to come at a time that I'm in the middle of a hundred things, so this was a perfect dish to make all week. I stored each ingredient in the refrigerator and then all I had to do was assemble! Yay!!
Sweet as Sugar Cookies
I'm like you. I'm always on the looking for a delicious vegetarian recipe and I think I've found it with your wraps. They sound so flavorful and healthy and I have no doubt that my family would enjoy them.
The Wimpy Vegetarian
Thanks! They're definitely my go-to for a tasty, healthy wrap now!
JJ - 84thand3rd
I always have leftover quinoa in the fridge and it often appears as a quick lunch - I'll have to remember this idea! Lovely SRC choice 🙂
The Wimpy Vegetarian
Thanks JJ! This is right up your alley!!!
Couscous & Consciousness
This quinoa sounds deliciously tasty, and putting it in a wrap is a great idea for a quick lunch. Love the idea of using hummus too for a vegan alternative.
Sue
The Wimpy Vegetarian
I'm a big hummus fan, so I add to all kinds of things 🙂
SallyBR
Super creative recipe, love the use of quinoa!
The Wimpy Vegetarian
Thanks so much Sally! I love quinoa and try to use it when I can - it's such a healthy source of protein for me 🙂
Wendy, A Day in the Life on the Farm
What a great Meatless Monday meal. It is definitely going on my to try list. Great choice.
The Wimpy Vegetarian
I'm making another batch of the quinoa tomorrow for lunches this week too. You can switch it up for veggies you add to get a little variety too.
Melissa
I love that there are quinoa in these wraps. They sound absolutely delicious! Excellent pick this month 🙂
The Wimpy Vegetarian
Thanks so much Melissa!! Perfect for a light summer meal 🙂
Dorothy at Shockingly Delicious
I just whipped up some homemade hummus this morning, so I just wrote this recipe on our menu plan for the week. AWESOME SRC pick!
The Wimpy Vegetarian
Thanks so much, Dorothy!!! Our dishes make a fabulous complete meal for anyone and everyone! Hope you like it as much as we did. I finished off the quinoa last night for dinner and added chopped, raw zucchini and a dressing from smashed garlic, lemon juice, and olive oil. Killer!
cheri
Hi Susan, love the wraps, great combination of ingredients. Sounds like the recipe club is a great way to really meet and follow other bloggers, how fun.
The Wimpy Vegetarian
It really is, Cheri. I've been doing it for almost a year now and have met some really nice fellow bloggers here. Think about joining us!!! You'd be a great addition to the group!!!
Emily @ Life on Food
Mexican food is always so good for dinner. I am loving the sound of adding hummus. Great pick!
The Wimpy Vegetarian
I love anything Mexican! Thanks so much 🙂
Jess @ Flying on Jess Fuel
These look awesome! I love quinoa in anything but I don't think I've had it in a wrap before. I loved having your blog this month... so much great, healthy food! I made your Moroccan Chickpea Pockets and they were amazing! Even the meatatarian hubby loved them! 🙂
The Wimpy Vegetarian
I'm so glad!!! I have a Carnivorous Maximus husband that begrudgingly admits he really likes that dish, so I TOTALLY get it. So happy you guys like them, and I love it when someone picks one of my favorite dishes too 🙂
Helene D'Souza
I am back to Europe and quinoa is cheaper here then in India so I am looking forward to try your recipe asap Susan. Thanks for sharing and hope you have been fine.
The Wimpy Vegetarian
I didn't realize there was such a price difference for quinoa, Helene! Really good to know. So nice to hear from you - safe travels to you 🙂
apuginthekitchen
The wrap looks delicious Susan. It is packed with all sorts of good for you ingredients and would be so satisfying, Great recipe!
Norma Chang
What a great idea, I could eat this wrap for dinner too.
Karen @ Karen's Kitchen Stories
I love Sarah's blog! These are gorgeous and look quite substantial! Yum!
Sarah | Curious Cuisiniere
We've done something similar, but without the hummus. Great addition!
Tara
Such an interesting wrap! Great pick!
Choc Chip Uru
Simple lunches are often the best, you can definitely see that in this delicious wrap 😀
Great healthy recipe!
Cheers
Choc Chip Uru
Christine
Yum! These look so simple and delicious! Great SRC choice!
Sarah E
My tummy is growling! I loved these wraps when I made them - and I was really impressed with how much flavor they had. Your pictures are gorgeous! Hummus sounds like such a great addition - I need to try that when it's just me eating it (my oldest is allergic to sesame). YUM!
Also a side note, I always feel so awful for anyone who does vegan/vegetarian with my blog. [Although I'm sure there are very simple subs for the stuff that isn't v-friendly.] I will say that I am really loving quinoa, so it's been making more regular appearances lately 😉
I hope you love the blondies when you make them - they are SO WORTH IT!!
Des @ Life's Ambrosia
You had me at spicy quinoa. So good!
Michelle
These look great, high is protein, low in fat. Can't wait to give them a try. I'll tone the spice down a bit and my daughter will be on board.
The Food Hunter
I love the spice!
Sandi Gaertner (@sandigtweets)
These look great! Perfect when you want a light meal.
Alaiyo Kiasi-Barnes
You did a wonderful job with your secret recipe assignment Susan! This is one recipe that my family will love. I love that it's made with ingredients that I am likely to have on hand. All the more reason to try the recipe. Thanks!
Alaiyo
Rebekah @ Making Miracles
That looks so fresh and tasty!! What a fantastic SRC pick this month!
Petra
I'm a beginner in the world of vegetarians (or better to say in the world of those who desperately love meat but are trying to cut it out for at least one day per week), so I still don't know that many recipes and I'm just discovering the new tastes I was missing until now. This wrap sounds like a great quick lunch idea for my next Meatless Monday (I guess everyone know this famous initiative but if not, this is the one I joined), because I also cannot spend hours in the kitchen, I will just try it without corn 🙂
Levan @ MyWifeMakes.com
These wraps look absolutely incredible. Another winning recipe from the Ultimate Wimp ---> and I mean this in the best way possible! <3 Thanks for sharing this.
The Wimpy Vegetarian
Thanks so much Levan - and thanks for reminding me of this recipe. I have some leftover quinoa in the fridge right now that needs a home, and this will be perfect for lunch today!!! Hope you like the sandwich too 🙂
Juicealot
That's a great idea!..I am so impressed… I am not very skilled at this sort of thing, but you make it look so easy! Juice Cleansing
Robert Michael Watson
You never said what to do with the cooked chickpeas in this recipe?? Is that what you make the hummus out of??
The Wimpy Vegetarian
I'm so glad you noticed this! As you can see from the photo, I used black beans in one of the versions I made before posting this. You can use either black beans or chickpeas in the recipe. The hummus is separate. Either type of bean (black bean or chickpea) is added to the tortilla wrap in its whole form. I've updated the recipe to reflect this. I completely understand the confusion - and apologize for it!