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Quinoa Crunchy Wrap

Yields1 ServingPrep Time5 minsCook Time10 minsTotal Time15 mins

Quinoa Wrap

Ingredients
Ingredients for Filing
 80 g Cooked quinoa (about 25g dry quinoa)
 30 g Boiled black beans or chickpeas
 30 g Bell peppers (mixed colors) (finely chopped)
 20 g Onion (finely chopped)
 5 g Olive oil
 2 g Garlic (minced)
 1 g Salt
 0.50 g Black pepper
 5 g Lemon juice
 0.50 g Cumin powder
Ingredients for Wrap Base
 40 g Whole wheat tortilla or roti (1 medium)
Ingredients for Crunchy Add-ons
 30 g Cabbage or lettuce (shredded)
 20 g Cucumber (thin strips)
 20 g Carrot (grated or thin strips)
Ingredients for Mint-Curd Drizzle (Healthy Sauce)
 20 g Hung curd or low-fat yogurt
 2 g Mint leaves
 2 g Coriander
 1 g Salt – a pinch
 2 g Lemon juice
Directions
Preparation for Filing
2

Saute garlic in oil, add veggies, then mix in quinoa, beans, spices & lemon. Stir for 3–5 mins.

Preparation for Wrap Base
3

Lightly toast on both sides until warm and pliable

Preparation for Mint-Curd Drizzle (Healthy Sauce)
4

Blend into a smooth green yogurt chutney and drizzle inside wrap.

Nutrition Facts

1 servings

Serving size

1 Wrap

Amount per serving
Calories352
% Daily Value *
Total Fat 8g11%
Sodium 41mg2%
Total Carbohydrate 50g19%

Dietary Fiber 17.41g63%
Protein 13g

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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