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    Home » Blog Post

    Vegan Quinoa-Black Bean Wrap with Hummus

    July 27, 2014 44 Comments

    Vegan black bean wrap with quinoa, hummus, corn, and tomatoes. Perfect for picnics or lunch on the go.

    Vegan wrap with quinoa, black beans, hummus, corn, and tomatoes.

    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 

    1. 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.
    2. 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.
    3. 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.

    Print Recipe
    4.34 from 9 votes

    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.
    Prep Time15 mins
    Cook Time20 mins
    Total Time35 mins
    Course: Main Dish
    Cuisine: Vegan
    Keyword: black bean wrap
    Servings: 6 tortillas
    Calories: 239.9kcal
    Author: The Wimpy Vegetarian

    Equipment

    measuring cups (dry ingredients)
    medium mixing bowl
    fine mesh strainer
    small pan
    measuring cups (wet ingredients)
    measuring spoons

    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

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    Reader Interactions

    Comments

    1. Becky Winkler

      July 27, 2014 at 9:17 pm

      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!

      Reply
      • The Wimpy Vegetarian

        July 28, 2014 at 9:11 am

        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!!

        Reply
    2. Sweet as Sugar Cookies

      July 27, 2014 at 9:52 pm

      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.

      Reply
      • The Wimpy Vegetarian

        July 28, 2014 at 9:12 am

        Thanks! They're definitely my go-to for a tasty, healthy wrap now!

        Reply
    3. JJ - 84thand3rd

      July 27, 2014 at 11:31 pm

      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 🙂

      Reply
      • The Wimpy Vegetarian

        July 28, 2014 at 9:12 am

        Thanks JJ! This is right up your alley!!!

        Reply
    4. Couscous & Consciousness

      July 28, 2014 at 12:09 am

      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

      Reply
      • The Wimpy Vegetarian

        July 28, 2014 at 9:13 am

        I'm a big hummus fan, so I add to all kinds of things 🙂

        Reply
    5. SallyBR

      July 28, 2014 at 5:04 am

      Super creative recipe, love the use of quinoa!

      Reply
      • The Wimpy Vegetarian

        July 28, 2014 at 9:14 am

        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 🙂

        Reply
    6. Wendy, A Day in the Life on the Farm

      July 28, 2014 at 5:34 am

      What a great Meatless Monday meal. It is definitely going on my to try list. Great choice.

      Reply
      • The Wimpy Vegetarian

        July 28, 2014 at 9:15 am

        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.

        Reply
    7. Melissa

      July 28, 2014 at 6:40 am

      I love that there are quinoa in these wraps. They sound absolutely delicious! Excellent pick this month 🙂

      Reply
      • The Wimpy Vegetarian

        July 28, 2014 at 9:15 am

        Thanks so much Melissa!! Perfect for a light summer meal 🙂

        Reply
    8. Dorothy at Shockingly Delicious

      July 28, 2014 at 9:04 am

      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!

      Reply
      • The Wimpy Vegetarian

        July 28, 2014 at 9:18 am

        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!

        Reply
    9. cheri

      July 28, 2014 at 9:10 am

      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.

      Reply
      • The Wimpy Vegetarian

        July 28, 2014 at 9:19 am

        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!!!

        Reply
    10. Emily @ Life on Food

      July 28, 2014 at 9:47 am

      Mexican food is always so good for dinner. I am loving the sound of adding hummus. Great pick!

      Reply
      • The Wimpy Vegetarian

        July 28, 2014 at 9:53 am

        I love anything Mexican! Thanks so much 🙂

        Reply
    11. Jess @ Flying on Jess Fuel

      July 28, 2014 at 9:50 am

      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! 🙂

      Reply
      • The Wimpy Vegetarian

        July 28, 2014 at 9:55 am

        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 🙂

        Reply
    12. Helene D'Souza

      July 28, 2014 at 9:51 am

      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.

      Reply
      • The Wimpy Vegetarian

        July 28, 2014 at 9:56 am

        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 🙂

        Reply
    13. apuginthekitchen

      July 28, 2014 at 11:23 am

      The wrap looks delicious Susan. It is packed with all sorts of good for you ingredients and would be so satisfying, Great recipe!

      Reply
    14. Norma Chang

      July 28, 2014 at 12:15 pm

      What a great idea, I could eat this wrap for dinner too.

      Reply
    15. Karen @ Karen's Kitchen Stories

      July 28, 2014 at 12:23 pm

      I love Sarah's blog! These are gorgeous and look quite substantial! Yum!

      Reply
    16. Sarah | Curious Cuisiniere

      July 28, 2014 at 6:25 pm

      We've done something similar, but without the hummus. Great addition!

      Reply
    17. Tara

      July 28, 2014 at 7:12 pm

      Such an interesting wrap! Great pick!

      Reply
    18. Choc Chip Uru

      July 28, 2014 at 7:58 pm

      Simple lunches are often the best, you can definitely see that in this delicious wrap 😀
      Great healthy recipe!

      Cheers
      Choc Chip Uru

      Reply
    19. Christine

      July 28, 2014 at 9:06 pm

      Yum! These look so simple and delicious! Great SRC choice!

      Reply
    20. Sarah E

      July 29, 2014 at 12:02 pm

      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!!

      Reply
    21. Des @ Life's Ambrosia

      July 29, 2014 at 11:41 pm

      You had me at spicy quinoa. So good!

      Reply
    22. Michelle

      July 29, 2014 at 11:59 pm

      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.

      Reply
    23. The Food Hunter

      July 30, 2014 at 7:47 am

      I love the spice!

      Reply
    24. Sandi Gaertner (@sandigtweets)

      July 30, 2014 at 4:10 pm

      These look great! Perfect when you want a light meal.

      Reply
    25. Alaiyo Kiasi-Barnes

      July 31, 2014 at 11:40 am

      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

      Reply
    26. Rebekah @ Making Miracles

      August 02, 2014 at 8:09 am

      That looks so fresh and tasty!! What a fantastic SRC pick this month!

      Reply
    27. Petra

      August 03, 2014 at 1:26 pm

      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 🙂

      Reply
    28. Levan @ MyWifeMakes.com

      April 13, 2015 at 1:28 am

      5 stars
      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.

      Reply
      • The Wimpy Vegetarian

        April 13, 2015 at 7:52 am

        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 🙂

        Reply
    29. Juicealot

      May 17, 2016 at 10:55 pm

      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

      Reply
    30. Robert Michael Watson

      January 04, 2020 at 7:16 am

      You never said what to do with the cooked chickpeas in this recipe?? Is that what you make the hummus out of??

      Reply
      • The Wimpy Vegetarian

        January 04, 2020 at 12:28 pm

        5 stars
        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!

        Reply

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    I'm a mostly vegetarian married to a mostly carnivore and am on a constant hunt for healthy, delicious recipes we'll both like. Most recipes here are vegetarian with tips for adding meat or fish for the meat-eaters at the table. Whether you're vegetarian, or just wanting to eat less meat, I hope you'll find inspiration here to try something new for your own table, even if you're sharing it with someone with different eating preferences.

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