Southwest Quinoa and Black Bean Healthy Wrap

• 1 cup quinoa, rinsed
• 2 cups water
• 1 (15-ounce) can black beans, drained and rinsed
• 1 red bell pepper, diced
• 1 yellow bell pepper, diced
• 1 small red onion, finely chopped
• 1 avocado, peeled and pitted
• 1/4 cup fresh cilantro, chopped
• 2 tablespoons fresh lime juice
• 1/4 cup plain Greek yogurt
• 1 teaspoon ground cumin
• 1/2 teaspoon chili powder
• 4 large whole wheat or gluten-free wraps
• Salt and freshly ground black pepper, to taste

Instructions

1. In a medium saucepan, bring quinoa and water to a boil. Reduce heat to low, cover, and simmer for 12-15 minutes or until quinoa is tender and water is absorbed. Remove from heat and let it sit covered for 5 minutes, then fluff with a fork.
2. While quinoa cooks, prepare the avocado-cilantro dressing. In a small bowl, combine avocado, cilantro, lime juice, Greek yogurt, cumin, chili powder, salt, and pepper. Mash and stir until smooth. Add a little water (1-2 tablespoons) if needed to reach a creamy dressing consistency.
3. In a large bowl, mix cooked quinoa, black beans, diced bell peppers, and red onion. Taste and season with salt and pepper as needed.
4. Warm the wraps briefly in a dry skillet or microwave for about 20 seconds to make them pliable.
5. To assemble each wrap, spread about 2-3 tablespoons of avocado dressing evenly over the wrap surface.
6. Add a generous 3/4 cup of the quinoa and black bean mixture evenly over the dressing layer, leaving about 1 inch at the edges free.
7. Carefully fold in the sides of the wrap and then roll it tightly from the bottom up to enclose the filling.
8. Slice each wrap in half diagonally and serve immediately, or wrap in foil and refrigerate for a convenient meal later.

Chef tips

• Rinse quinoa before cooking to remove its natural bitterness.
• For a vegan version, substitute Greek yogurt with a plant-based yogurt or omit it and add a splash of water or olive oil in the dressing.
• If you prefer a mild flavor, reduce or omit chili powder and cumin from the avocado dressing.
• Add some fresh spinach or baby kale inside the wrap for extra greens and nutrients.