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30-Minute Quinoa and Black Bean Wraps

Kathleen R. Coffey
A vibrant, one-pot vegan recipe combining quinoa, black beans, pineapple, and spices into a flavorful filling for lettuce or tortilla wraps.
Quick, nutrient-packed, and endlessly versatile — perfect for busy weeknights or light summer meals.
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Prep Time 10 minutes
Cook Time 18 minutes
Total Time 28 minutes
Course Main Dish
Cuisine Gluten-Free, Healthy, Vegan
Servings 12 small wraps

Equipment

  • 1 Large Nonstick Stockpot
  • 1 Fine mesh sieve
  • 1 Chef’s Knife
  • 1 Cutting Board
  • 1 citrus juicer
  • 1 silicone spatula

Ingredients
  

For the quinoa filling:

  • 1 cup 200 g quinoa, rinsed and drained
  • 1 ¾ cups 430 mL low-sodium vegetable broth
  • 1 can 14 oz / 400 mL black beans, drained and rinsed
  • 1 small red bell pepper diced small (1 cup / 125 g)
  • 1 heaping cup 145 g frozen pineapple chunks, chopped smaller if large
  • 3 tablespoons 45 mL coconut aminos or soy-free seasoning sauce
  • 2 teaspoons 10 mL smoked paprika
  • ¼ teaspoon cayenne pepper or more to taste
  • 1 tablespoon 15 mL fresh lime juice
  • Fine sea salt to taste (about ¼ teaspoon)
  • Freshly ground black pepper to taste

For serving:

  • Lettuce leaves or small flour tortillas
  • Chopped cilantro optional
  • Tahini cashew cream, or cheese sauce (optional)
  • Diced avocado optional
  • Salsa optional
  • Pickled jalapeños optional
  • Chopped green onion optional
  • Lime wedges

Instructions
 

  • Prepare and Organize Your Ingredients: Before you start cooking, set yourself up for success by gathering all your ingredients in one place.
    Measure the quinoa and give it a thorough rinse in a fine-mesh sieve under cool running water for about 30 seconds.
    This step is essential for removing quinoa’s natural coating, called saponin, which can give a bitter taste if left behind.
    Drain well. Dice the red bell pepper into small, even pieces—aim for almond-sized cubes so they cook quickly and evenly.
    If your pineapple chunks are large, chop them into smaller bites as well. Drain and rinse the canned black beans until the water runs clear.
    Finally, cut a fresh lime in half, so the juice is ready when you need it. Having everything prepped now makes the cooking process smooth and stress-free.
  • Begin Cooking the Quinoa Base: Place a large nonstick stockpot or deep saucepan over medium heat.
    Add the rinsed quinoa and pour in the low-sodium vegetable broth. Stir gently to spread the grains evenly.
    As the mixture warms, you’ll start to see tiny bubbles forming on the surface — this is your cue to move on to the next step.
  • Build Layers of Flavor: Once the broth is just starting to simmer, add the drained black beans, diced red bell pepper, chopped pineapple, coconut aminos, smoked paprika, cayenne pepper, fresh lime juice, salt, and pepper.
    Stir everything together so the seasonings coat each grain of quinoa and every piece of vegetable and fruit.
    This step is where the magic starts: the sweet pineapple balances the smoky paprika, while the lime juice adds brightness to the earthy quinoa and beans.
  • Simmer to Perfection: Increase the heat to medium-high and bring the mixture to a gentle boil.
    Once boiling, immediately reduce the heat to medium, cover the pot with a tight-fitting lid, and let it cook for 16–21 minutes.
    During this time, the quinoa will absorb the broth and swell, becoming light and fluffy.
    For the best results, resist the temptation to stir while it cooks, as this can release steam and slow the process.
    At the 16-minute mark, quickly check the texture: if the quinoa is tender and most of the liquid has been absorbed, it’s ready; if not, let it cook for a few more minutes, checking periodically.
  • Fluff and Adjust Seasoning: When the quinoa is done, turn off the heat but keep the lid on for 2 minutes to allow any remaining steam to finish cooking the grains.
    Remove the lid and use a silicone spatula or fork to fluff the mixture gently.
    Taste a spoonful and adjust the seasoning — you may want to add an extra pinch of salt, more lime juice for brightness, or additional cayenne pepper for extra heat.
    This is your chance to make the flavors pop exactly how you like them.
  • Assemble the Wraps: If using lettuce wraps, place one large, sturdy leaf flat on a plate.
    For added strength, layer a second leaf on top but in the opposite direction so the bases overlap.
    If using flour tortillas, warm them briefly in a dry skillet or the microwave to make them more pliable.
    Spoon a generous portion of the hot quinoa and bean mixture into the center of each wrap.
  • Add the Finishing Touches: Now comes the fun part — toppings! Sprinkle fresh cilantro over the filling for a burst of herbal freshness.
    Add creamy richness with a drizzle of tahini, a spoonful of cashew cream, or even a bit of dairy-free cheese sauce.
    For healthy fats and a buttery texture, add diced avocado. If you enjoy a tangy-spicy bite, top with salsa and a few slices of pickled jalapeños.
    Scatter chopped green onions for a mild crunch, and place a lime wedge on the side for squeezing over just before eating.
  • Serve and Enjoy Immediately: These wraps are best served fresh, while the quinoa filling is still warm and fluffy.
    The contrast between the tender, flavorful filling and the crisp lettuce (or soft tortilla) creates a satisfying bite every time.
    If you find lettuce wraps tricky to hold, don’t hesitate to serve them open-faced and enjoy with a fork and knife.
  • Storage and Reheating Tips: If you have leftovers, store the quinoa mixture separately from the wraps and toppings to maintain freshness.
    Place the filling in an airtight container in the refrigerator for up to 2 days.
    Before reheating, add a splash or two of vegetable broth to restore moisture, then warm gently on the stovetop over medium heat, stirring occasionally.
    Adjust seasoning after reheating, as flavors may mellow over time.

Notes

  • Rinsing quinoa before cooking removes bitterness and improves flavor.
  • Dicing bell pepper and pineapple into small, even pieces helps them cook quickly and blend evenly throughout the filling.
  • Coconut aminos provide a savory, slightly sweet depth without soy — but you can substitute with salt if needed.
  • Adjust cayenne pepper to your preferred spice level, or omit for a kid-friendly version.
  • Use sturdy lettuce leaves like romaine or butter lettuce for wraps that hold their shape.
  • The filling tastes best freshly cooked but can be refrigerated for short-term storage.
  • For extra creaminess, always add toppings like avocado, tahini, or cashew cream just before serving.
  • To reheat, add a splash of broth to restore moisture and prevent drying.