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–+ servings

Quinoa Wraps with Veggie Filling

Nicole Blair
Make your own gluten-free wraps from quinoa and enjoy them with a tasty parsley bean cream and veggie filling!
5 from 1 vote
Print Recipe
Prep Time 30 minutes
Cook Time 20 minutes
Soaking Time 4 hours
Total Time 4 hours 50 minutes
Course Main course
Cuisine Global
Servings 4 servings
Calories 548 kcal

Equipment

  • 1 blender
  • 1 Pan
  • 1 Crepe maker (optional)
  • 1 Citrus press

Ingredients
 
 

For the wraps:

  • 200 g quinoa light
  • 400 ml water
  • 40 g tapioca starch
  • 3 tbsp coconut oil native
  • 1 tsp salt heaped
  • ½ tsp agave syrup or other fruit sweetener
  • 1 tsp Weinstein baking powder

For the parsley bean cream:

  • 50 g parsley fresh
  • 240 g white beans cooked and drained
  • 5 tbsp lemon juice freshly squeezed
  • 3 tbsp olive oil mild
  • 1 tsp salt heaped
  • 25 g pumpkin seeds dried

For the veggie filling:

  • 2 bell peppers red and yellow
  • 80 g romaine lettuce

Instructions
 

  • For the wraps, wash the 200 g quinoa and soak in 400 ml water for 4 hours. After the soaking time, puree with 40 g tapioca starch, 3 tbsp coconut oil, 1 tsp salt and ½ tsp agave syrup in a blender until smooth. Finally, gently stir in the 1 tsp Weinstein baking powder.
  • Heat a well-coated pan on the stove. Pour a ladleful of batter into the pan. The batter should flow well in it. Cook pancakes until golden on bottom and dry on top, about 2 minutes on each side. The exact baking time may vary depending on the pan and stove. Adjust the temperature if necessary.
  • For the parsley bean cream, wash the 50 g parsley, shake dry and pluck off. Then puree with 240 g white beans, 5 tbsp lemon juice, 3 tbsp olive oil, 1 tsp salt and 25 g pumpkin seeds in a blender until smooth.
  • For the vegetable filling, wash, halve and pit the 2 bell peppers. Cut into fine strips. Wash the 80 g romaine lettuce, shake dry and cut into strips.
  • Spread the parsley bean cream on the quinoa wraps and fill them with peppers and romaine lettuce.

Notes

If you have a crepe maker, you can ideally use it to prepare the wraps as well!

Nutrition

Calories: 548kcalCarbohydrates: 64gProtein: 16gFat: 28gSaturated Fat: 11gPolyunsaturated Fat: 4gMonounsaturated Fat: 10gTrans Fat: 0.01gSodium: 1292mgPotassium: 935mgFiber: 10gSugar: 4gVitamin A: 4667IUVitamin B1: 0.3mgVitamin B2: 0.3mgVitamin B3: 2mgVitamin B5: 1mgVitamin B6: 1mgVitamin C: 101mgVitamin E: 5mgVitamin K: 238µgCalcium: 172mgCopper: 1mgFolate: 222µgIron: 7mgManganese: 2mgMagnesium: 192mgPhosphorus: 427mgSelenium: 6µgZinc: 3mgCholine: 68mgNet Carbohydrates: 54g
Keyword gluten-free, low in histamine, skin-friendly, vegan, vegetarian