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Name: Whole Grain Wraps with Quinoa, Beans and Roasted Veggies
Prep time: 30 min
Cook time: 30 min
Total time: 30 min
Yield: 4
Cuisine: not set
Ingredients: 8 oz yam or sweet potato; 8 oz zucchini; 1/2 red bell pepper; 1 jalapeno seeded and minced; 1 tablespoon olive oil; 1/2 teaspoon ground chipotle pepper; 1 teaspoon salt; 1 16 oz can black beans rinsed and drained; 1 cup mexican cheese blend shredded; 4 10-inch whole wheat tortillas; 3/4 cup water; 1/2 cup quinoa; 1/4 cup raw pumpkin seeds; 1/2 cup cilantro chopped; 2 cloves garlic; 1/2 jalapeno; 1/4 teaspoon salt; 1/2 teaspoon ground cumin; 1 tablespoon olive oil; 1/2 teaspoon lime juice; 1/2 small red bell pepper chopped; 1 green onion chopped

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INGREDIENTS

8 oz yam ; or sweet potato
8 oz zucchini
1/2 red bell pepper
1 jalapeno ; seeded and minced
1 tablespoon olive oil
1/2 teaspoon ground chipotle pepper
1 teaspoon salt
1 16 oz can black beans ; rinsed and drained
1 cup mexican cheese blend ; shredded
4 10-inch whole wheat tortillas
3/4 cup water
1/2 cup quinoa
1/4 cup raw pumpkin seeds
1/2 cup cilantro ; chopped
2 cloves garlic
1/2 jalapeno
1/4 teaspoon salt
1/2 teaspoon ground cumin
1 tablespoon olive oil
1/2 teaspoon lime juice
1/2 small red bell pepper ; chopped
1 green onion ; chopped

INSTRUCTIONS

Preheat oven to 400 degrees

Cut the yam, zucchini ad bell pepper into 1/4 inch wide strips, then cut them into 2-inch lengths

Toss with the jalapeno, olive oil, ground chipotle pepper and salt in a 3-inch deep roasting pan and roast for 20 minutes

Stir the veggies and roast for 20 minutes more, until the zucchini is limp and browned and the yams are tender

Let the veggies cool, place in a large bowl and mix in the black beans and cheese

To make the Mexican quinoa:

In a 2-qt pot, bring the water to a boil

In a medium bowl, rinse the quinoa with warm water, pour off most of the water, then drain in a fine-mesh strainer

When the ware boils, add the quinoa and bring it back to a boil

Reduce the heat to the lowest setting, cover and simmer for 15 minutes

The water should all be absorbed, and small holes should have formed on the surface of the grain

Let stand, covered, for 5 minutes to finish steaming

In a large sauté pan over high heat, dry toast the pumpkin seeds

Shaking the pan, move the seeds over the heat until they begin to pop

Remove from the heat and put them into a food processor

Add the cilantro, garlic, jalapeno, salt and cumin and process, scraping the sides down frequently, until all ingredients are well minced

Gradually add the olive oil and lime juice, processing until smooth

Stir the cilantro mixture, bell pepper and green onion into the quinoa while still warm

Divide the Mexican quinoa among the tortillas, top with the veggie mixture and wrap up

Serve with salsa

NOTES

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Whole Grain Wraps with Quinoa, Beans and Roasted Veggies

8 oz yam or sweet potato
8 oz zucchini
1/2 red bell pepper
1 jalapeno seeded and minced
1 tablespoon olive oil
1/2 teaspoon ground chipotle pepper
1 teaspoon salt
1 16 oz can black beans rinsed and drained
1 cup mexican cheese blend shredded
4 10-inch whole wheat tortillas
3/4 cup water
1/2 cup quinoa
1/4 cup raw pumpkin seeds
1/2 cup cilantro chopped
2 cloves garlic
1/2 jalapeno
1/4 teaspoon salt
1/2 teaspoon ground cumin
1 tablespoon olive oil
1/2 teaspoon lime juice
1/2 small red bell pepper chopped
1 green onion chopped

Preheat oven to 400 degrees
Cut the yam, zucchini ad bell pepper into 1/4 inch wide strips, then cut them into 2-inch lengths
Toss with the jalapeno, olive oil, ground chipotle pepper and salt in a 3-inch deep roasting pan and roast for 20 minutes
Stir the veggies and roast for 20 minutes more, until the zucchini is limp and browned and the yams are tender
Let the veggies cool, place in a large bowl and mix in the black beans and cheese

To make the Mexican quinoa:
In a 2-qt pot, bring the water to a boil
In a medium bowl, rinse the quinoa with warm water, pour off most of the water, then drain in a fine-mesh strainer
When the ware boils, add the quinoa and bring it back to a boil
Reduce the heat to the lowest setting, cover and simmer for 15 minutes
The water should all be absorbed, and small holes should have formed on the surface of the grain
Let stand, covered, for 5 minutes to finish steaming
In a large sauté pan over high heat, dry toast the pumpkin seeds
Shaking the pan, move the seeds over the heat until they begin to pop
Remove from the heat and put them into a food processor 
Add the cilantro, garlic, jalapeno, salt and cumin and process, scraping the sides down frequently, until all ingredients are well minced
Gradually add the olive oil and lime juice, processing until smooth
Stir the cilantro mixture, bell pepper and green onion into the quinoa while still warm

Divide the Mexican quinoa among the tortillas, top with the veggie mixture and wrap up

Serve with salsa

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Nutrition

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Serving Size: 1 Serving (377g)
Recipe Makes: 4 Servings

Calories: 476
Calories from Fat: 155 (33%)

Amt Per Serving		% DV

	Total Fat 17.2g	23 %
	Saturated Fat 7.2g	36 %
	Monounsaturated Fat 5.6g
	Polyunsanturated Fat 3.3g
Cholesterol 29.7mg		9 %
Sodium 653.6mg		23 %
Potassium 1310.8mg		34 %
Total Carbohydrate 60.3g		18 %
	Dietary Fiber 14.3g	57 %
	Sugars, other 46g
Protein 22.3g		32 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 476

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