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This Black Bean, Feta & Avocado Quinoa Wrap is an amazing vegetarian lunch that even meat eaters will crave. You definitely don't want to miss this one! These quinoa wraps are packed with flavor and as nutritious as they are delicious.

I am excited to have Jacquelyn from Marin Mama Cooks, here with us to share an amazing Black Bean, Feta & Avocado Quinoa Wrap with Avocado-Tahini Dip .

Are you drooling yet? I mean, as if black beans, feta, and avocado weren't enough, she has also thrown in an amazing Avocado-Tahini Dip into the mix. As a big fan of Avocado Hummus (let's be honest - all things avocado) this is right up my alley. This seriously delish avocado wrap is sure to become a regular in your rotation.

If you would like to make this with rice instead of quinoa, I recommend using my Instant Pot Jasmine Rice recipe.

Ingredients & Substitutions

Quinoa – Can be swapped with brown rice, rice, or farro.
Water – Used for cooking the quinoa; substitute with vegetable broth for extra flavor.
Black Beans – Chickpeas or pinto beans work well if you don’t have black beans on hand.
Avocado – Can be replaced with hummus.
Spinach Leaves – Swap with kale, arugula, or romaine for a different green option.
Monterey Jack Cheese – Try mozzarella, cheddar, or a dairy-free cheese alternative if needed.
Feta Cheese – Goat cheese or cotija make great substitutes for a similar tangy flavor.
Tortillas – Use whole wheat, corn, or lettuce wraps as an alternative to fit dietary needs.
Avocado (for dressing) – Greek yogurt or mashed white beans can be used for a creamy texture without the avocado.
Tahini – Almond butter or sunflower seed butter can provide a similar creamy consistency with a slightly different flavor.
Lemon Juice – Lime juice works just as well for a slightly different citrus note.
Ground Cumin – Smoked paprika or ground coriander can offer a different but complementary spice.
Cilantro – If you’re not a fan, try parsley or basil for a fresh, herbal element.
Coarse Sea Salt – Kosher salt or Himalayan pink salt can be used in the same quantity.
Filtered Water – Can be replaced with coconut water or broth for added flavor.

1 cup quinoa or feel free to use any leftover quinoa you have - Note: This makes up a full batch of quinoa, but I use it up all week in this wrap, as well as other dishes.
2 cups water
1 15- ounce can of black beans drained - You will also store any unused black beans for future wraps
1 ripe avocado
6-8 spinach leaves
3 ounce Monterey jack cheese to taste
3 ounce feta cheese to taste
6 large tortillas gluten free
1 medium ripe avocado peeled and diced
⅓ cup well stirred tahini – make sure this is a level cup as too much tahini will overpower the dip
3 tablespoons fresh lemon juice approx. 1 lemon
½ teaspoon ground cumin
2 tablespoons cilantro minced
½ teaspoon coarse sea salt
¼ cup filtered water

Instructions

Peel and dice your avocado, measure out the ⅓ cup tahini, squeeze up your 3 tablespoons lemon juice and wash and mince your cilantro leaves.
Combine the avocado, tahini, lemon juice, cumin, cilantro and sea salt in a mini prep or food processor and puree until smooth.
Make sure to scrape down the sides one or two times so that everything gets mixed in. The mixture will be pretty thick and chunky at this point.
Add in the ¼ cup water and puree again until blended and smooth. The water helps to get the dip to a creamier consistency. Feel free to add a bit more water to get the dip to a consistency that you like. I found that using ¼ cup or splash more was perfect.
The dip can be stored in a well-sealed container in the refrigerator for up to 4 days.
Next, let's make up your quinoa. Bring the 1 cup well-rinsed quinoa and 2 cups water to a boil in a medium saucepan. Once the quinoa has come to a boil, give it a stir, cover it, and reduce the heat to simmer. Cook the quinoa until all the water is absorbed, about 10-15 minutes. Note: Please check your package of quinoa for cooking instructions, as they all vary.
The quinoa is done when it's tender, and you can see the little quinoa curlicues.
Now, let's assemble the wrap!
Assembling the wrap is all personal preference. Some of you are going to want huge wraps, and others of you are going to want a smaller wrap. So with that being said, take the amount of quinoa that you want to put in your wrap and put it in a small bowl, add in some black beans and then heat up the quinoa and black bean mixture either via the stove top or microwave.
Mix in some of the avocado tahini dip to the quinoa and black bean mixture. The amount of avocado-tahini dip you add in is to taste. I like to add in enough to make the quinoa a bit creamy. The more avocado-tahini dip you add, the more flavor the quinoa will have.
Note: If I'm going to microwave the quinoa mixture, then I just add in the avocado-tahini dip at the same time as the black beans.
You can heat up your tortilla and melt your cheese anyway you wish. This is just what I do. Get out a tortilla and place it in a dry skillet over medium heat. Add to one-half of the tortilla the Monterey Jack cheese and feta. Flip the other half over like you're making a quesadilla, and let the cheese melt.
Take the cheesy tortilla and place it on a plate. Top the tortilla with some spinach.
Add the quinoa mixture and then top it off with some fresh diced avocado.
Wrap it up like a burrito and enjoy!
I've also enjoyed this quinoa salad sans the wrap. I've taken the black bean and quinoa mixture and put it in a bowl and topped it with some diced avocado and feta cheese. It's good anyway you eat it really.

Nutrition

Jacquelyn is a mom to two who loves to make delicious healthy meals for her family. She lives in Marin, CA, which is about ten minutes north of San Francisco. You can connect with her on Facebook, Pinterest, Google +, Twitter and Instagram.

Filed Under:

Gluten Free Recipes Quinoa Sandwich Recipes Vegetarian Recipes

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Black Bean, Feta & Avocado Quinoa Wrap with Avocado-Tahini Dip

Ingredients & Substitutions

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