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

This Black Bean, Feta & Avocado Quinoa Wrap is an amazing vegetarian lunch? Look no further. These quinoa wraps are packed with flavor and as nutritious as they are delicious.

Note: This post was originally published in February of 2014. Updated March 2016.
Today is my baby boy’s birthday. I know most Mom’s feel this way from time to time, but honestly, I can’t believe he is eight years old!

How the heck did that happen?

It feels like yesterday that he was toddling towards me early in the morning, dragging his blue and white blanket in one hand and holding his stuffed dog by the ear in the other.

Oh, how I wish I could pick up that little boy again and hold him tight!

Now, he’s the same height as his older brother and bigger.

There is so much I love about this boy.

It is easy to think of him as this happy go lucky kid and then he shocks you with an over the top intelligent question. Most often one that requires the help of Google to answer. He wants to know the answer to questions that have never once crossed my mind in 42 years.

He loves to draw, and his pictures always have stories with them. Detailed stories, that always leave me wondering where his creativity comes from.

Christian’s dedication to his brother is extreme. Even when they were two and three he would share anything and everything (even sweet treats) with his brother.

He is so loyal and so loving that today is “their” day, and they will be opening the presents together. (My boys act like twins and are quite frequently mistaken as such, though they don’t look a bit alike.)

He is deeply devoted to his baby sister too. Every morning and every time she gets up from a nap he runs to her and gushes over how beautiful and sweet she is.

She adores him.

My favorite memories of the two of them are when he reads to her. Especially when it is the Biscuit books, which were his favorites when he was tiny. I always thought he would be my youngest and seeing how he cares for his baby sister is truly heart melting.

I feel so proud of him today and so lucky to be his Mom.

While I am off celebrating today, 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.

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

This Black Bean, Feta & Avocado Quinoa Wrap is an amazing vegetarian lunch? Look no further. These quinoa wraps are packed with flavor and as nutritious as they are delicious.

Course Main Course

Cuisine American

Prep Time 15 minutes

Cook Time 15 minutes

Total Time 30 minutes

Servings 6

Calories 423 kcal

Author Jacquelyn

Ingredients

• 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 oz Monterey jack cheese to taste
• 3 oz feta cheese to taste
• 6 large tortillas gluten free
• 1 medium ripe avocado peeled and diced
• 1/3 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
• 1/2 teaspoon ground cumin
• 2 tablespoons cilantro minced
• 1/2 teaspoon coarse sea salt
• 1/4 cup filtered water

Instructions

1. Peel and dice your avocado, measure out the 1/3 cup tahini, squeeze up your 3 tablespoons lemon juice and wash and mince your cilantro leaves.
2. Combine the avocado, tahini, lemon juice, cumin, cilantro and sea salt in a mini prep or food processor and puree until smooth.
3. 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.
4. Add in the 1/4 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 1/4 cup or splash more was perfect.
5. The dip can be stored in a well-sealed container in the refrigerator for up to 4 days.
6. 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.
7. The quinoa is done when it's tender, and you can see the little quinoa curlicues.
8. Now, let's assemble the wrap!
9. 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.
10. 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.
11. 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.
12. 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.
13. Take the cheesy tortilla and place it on a plate. Top the tortilla with some spinach.
14. Add the quinoa mixture and then top it off with some fresh diced avocado.
15. Wrap it up like a burrito and enjoy!
16. 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 Facts

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

Amount Per Serving

Calories 423 Calories from Fat 207

% Daily Value*

Total Fat 23g 35%

Saturated Fat 5g 25%

Cholesterol 15mg 5%

Sodium 601mg 25%

Potassium 800mg 23%

Total Carbohydrates 40g 13%

Dietary Fiber 12g 48%

Sugars 0g

Protein 15g 30%

Vitamin A 7%

Vitamin C 15.1%

Calcium 17.4%

Iron 21.8%

* Percent Daily Values are based on a 2000 calorie diet.

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.