1/4 c. quinoa, dry 2 1/4 c. canned low-sodium black beans, drained, rinsed 1/4 c. fresh red bell pepper, seeded, diced 1/4 c. fresh red onions, peeled, diced 1/2 cup fresh carrots, peeled, shredded 1/4 c. reduced-fat white cheddar cheese, shredded (1 oz.) 1 tsp. chili powder 1 1/4 tsp. ground cumin 1 1/4 tsp. fresh lime juice 6 whole-wheat tortillas, 6-in. 1 Tbsp. vegetable oil
What to do:
1. Preheat oven to 325°F. 2. Rinse quinoa in a fine mesh strainer until water runs clear, not cloudy. Combine quinoa and 3/4 cup water in a small pot. Cover and bring to a boil. Turn heat down to low and simmer until water is completely absorbed, about 10-15 minutes. When done, quinoa will be soft and a white ring will pop out of the kernel. The white ring will appear only when it is fully cooked. Fluff with a fork and set aside. A rice cooker may be used with the same quantity of quinoa and water. 3. Place black beans in a large mixing bowl. Lightly mash beans by squeezing them using gloved hands (at least 50 percent of the beans should appear whole). Be careful not to over-mash beans. 4. To make filling, add to the mashed beans the quinoa, red peppers, red onions, carrots, cheese, chili powder, cumin, and lime juice. 5. For each wrap, place 1/2 cup of filling on the bottom half of tortilla and roll in the form of a burrito. The wrap may also be folded in half like a taco. 6. Brush filled wraps lightly with vegetable oil and place on a baking sheet. Bake for 10 minutes at 325°F. Wraps will be lightly brown. Serve hot.
