• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Wendy Polisi
  • Home
  • Recipes
  • Healthy Living
    • Essential Oils
      • DIY Beauty and Personal Care
      • DIY Green Cleaning Recipes
    • Health Concerns
    • Supplements
  • Lifestyle
  • About
    • Affiliate Disclosure
    • Privacy Policy
    • Cookies Policy
    • Terms of Service and Conditions
menu icon
go to homepage
search icon
Homepage link
  • Home
  • Recipes
  • Healthy Living
    • Essential Oils
      • DIY Beauty and Personal Care
      • DIY Green Cleaning Recipes
    • Health Concerns
    • Supplements
  • Lifestyle
  • About
    • Affiliate Disclosure
    • Privacy Policy
    • Cookies Policy
    • Terms of Service and Conditions
×

Home » Gluten Free Recipes » Black Bean, Feta & Avocado Quinoa Wrap with Avocado-Tahini Dip

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

Published: May 28, 2016 by Wendy Polisi Modified: May 6, 2022 · 1319 words. · About 7 minutes to read this article. This post may contain affiliate links. All opinions are my own.

Sharing is caring!

132713 shares
  • Share15429
  • Tweet
  • Yummly
Jump to Recipe Print Recipe

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.

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


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.

Christian

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.

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


There is so much I love about this boy.

Click here to subscribe


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-2

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.)

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

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.

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

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.

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

[clickToTweet tweet="For a #vegetarian lunch try this Black Bean, Feta & Avocado Quinoa Wrap with Avocado-Tahini Dip" quote="Looking for a great #vegetarian lunch? Try this Black Bean, Feta & Avocado Quinoa Wrap with Avocado-Tahini Dip"]

Click here to subscribe
If you’ve tried this recipe or any other recipe on the blog then don’t forget to rate the recipe and let me know how it went in the below comments, I love hearing from you! You can also FOLLOW ME on FACEBOOK, TWITTER, INSTAGRAM, and PINTEREST to see all my delicious recipes.
Print Recipe
5 from 1 vote

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.
Prep Time15 mins
Cook Time15 mins
Total Time30 mins
Course: Main Course
Cuisine: American
Servings: 6
Calories: 423kcal
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
  • 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

Calories: 423kcal | Carbohydrates: 40g | Protein: 15g | Fat: 23g | Saturated Fat: 5g | Cholesterol: 15mg | Sodium: 601mg | Potassium: 800mg | Fiber: 12g | Vitamin A: 350IU | Vitamin C: 12.5mg | Calcium: 174mg | Iron: 3.9mg

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.

If You Like this Post You May Also Like:

  • How to Make Quinoa
  • Quinoa Patties
  • Instant Pot Quinoa
  • How to Cook Quinoa in a Rice Cooker
« Cherry Chocolate Chia Smoothie
Honey Mustard Dipping Sauce »

About Wendy Polisi

Hi, I’m Wendy! I’m a cook, author, blogger, natural health enthusiast…and most importantly a mom. My boys are 10 & 11 and my late life princess is 3. Firm believers in lifestyle design, our family has been location independent since 2008. Join me to read about our adventures in the kitchen…and out!

Reader Interactions

Comments

  1. Protein Promo

    May 31, 2016 at 10:04 am

    WOW, these look absolutely delicious!

    Reply
    • Wendy Polisi

      June 01, 2016 at 9:38 pm

      Thank you!

      Reply
  2. Michelle G

    December 09, 2016 at 11:53 am

    I made this recipe last night and it turned out pretty good! I was worried about the avocado-tahini dip because by itself it tasted a little bitter to me, but once added in with the quinoa and beans it tasted great. Thanks!

    Reply
    • Wendy Polisi

      July 08, 2017 at 7:35 pm

      5 stars
      So glad you enjoyed it!

      Reply
  3. Helen

    March 26, 2017 at 10:31 pm

    These are awesome! I made them as tacos for dinner with half wheat, half white tortillas and they were super yummy! And I used sheep's milk feta because I love how creamy it is.

    Reply

Trackbacks

  1. Meal-Prep, Week One – Preppin' Life says:
    July 10, 2017 at 2:18 AM

    […] You can find the recipe I used here […]

    Reply
  2. Easy & Delicious Mediterranean Quinoa Wraps - Wendy Polisi says:
    July 13, 2017 at 12:45 PM

    […] Black Bean, Feta & Avocado Quinoa Wrap with Avocado-Tahini Dressing […]

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

Favorites

Square side photo of gluten free vegetarian lasagna.
Close up square photo of a California Club Pizza.
Photo of a fork full of Baked Spaghetti with Ricotta held over a plate of it.
Square photo of meatball subs with a cheese pull.

Family, Food & Fun!

Hi, I’m Wendy! I’m a cook, author, blogger, natural health enthusiast…and most importantly a mom. My boys are 10 & 11 and my late life princess is 3. Firm believers in lifestyle design, our family has been location independent since 2008. Join me to read about our adventures in the kitchen…and out! Read More…

Copyright © 2022 Wendy Polisi · Privacy Policy · Affiliate Disclosure