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Protein-Happy Quinoa Wrap from Vegan Sandwiches Save the Day!

Protein-Happy Quinoa Wraps


Used with permission from Vegan Sandwiches Save the Day! (Fair Winds Press, 2012)


For tapenade

  • 1/2 cup (28 g) minced sun-dried tomatoes (moist vacuum-packed, not oil-packed)
  • 1/4 cup (25 g) minced kalamata olives
  • 2 tablespoons (15 g) chopped capers
  • 2 tablespoons (30 ml) olive oil
  • 1/4 teaspoon red pepper flakes

For filling

  • 1 ½ cups (355 ml) vegetable broth
  • 1/2 cup (84 g) dry quinoa
  • 1/4 cup (30 g) packed golden raisins (optional)
  • 1 tablespoon (15 ml) apple cider vinegar
  • 1 tablespoon (15 ml) fresh lemon juice
  • 1½ tablespoons (25 ml) olive oil
  • 1/4 teaspoon red pepper flakes, to taste
  • 1 ½ tablespoons (15 g) minced red onion
  • 1 clove garlic, minced
  • Fine sea salt, to taste
  • Cracked black pepper, to taste
  • 2 tablespoons (15 g) roasted salted pepitas
  • 3/4 cup (197 g) cooked cannellini beans
  • 2 tablespoons (8 g) chopped fresh parsley
  • 1 tablespoon (2 g) minced fresh basil

For wraps

  • Four 10-inch (25-cm) flour tortillas
  • 1 red bell pepper, cored and cut into strips
  • 1 small cucumber, cut into strips


To make the tapenade:

Combine all the ingredients in a food processor. Pulse a few times, but leave it chunky. Chill for at least 2 hours to let the flavors develop.

To make the quinoa:

Bring the broth to a boil in a medium size pot. Add the quinoa and cook for 8 minutes. Add the raisins and cook for 2 to 4 minutes longer, or until the quinoa is cooked and the telltale tail appears. Drain in a fine-mesh sieve. Set aside to cool completely.In the meantime, prepare the dressing by combining the vinegar, lemon juice, oil, red pepper flakes, onion, garlic, salt, pepper, pepitas, and beans in a large bowl.  Add the quinoa mixture, parsley, and basil to the dressing and stir until well coated.

To assemble the wraps:

In the middle of each wrap, spread 3 tablespoons (25 g) tapenade. Top with a generous 1/2 cup (120 g) quinoa filling. Divide the red bell pepper and cucumber among the wraps. Fold the ends in and roll closed.