Persian food, Persian Recipes, Aashpazi
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Quinoa Wrap Recipe
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Quinoa Wrap

2 oz (57g) Quinoa 14 oz (396g) Pre-Cooked or Canned Black Beans 7 oz (198g) Pre-Cooked or Canned Whole Kernel Corn 2 oz (57g) Cilantro Lettuce Cheese Blend Mexican Style Cheddar Monterey Jack Asadero Blanco Avocado 1 Small (2 oz / 57g) Bell Pepper 1 Small Onion Turmeric Paprika Ground Chili Pepper Salt Vegetable Oil Preparations: 1- Dice the onion and bell pepper. 2- Mince the cilantro. Directions: 1- Fry the onions with vegetable oil until golden. 2- Simmer quinoa for 10 to 15 minutes over medium heat until cooked. 3- Stir in bell pepper to onions. 4- Garnish with turmeric, paprika, ground chili pepper and salt. 5- Stir in black beans and corns and continue frying for 2 to 3 more minutes. 6- Stir in minced cilantro and remove from stove. 7- Place few lettuce leaves on top of each other to create a plate. 8- Fill the lettuce leaves with the beans mixture. 9- Top with a layer of quinoa and cheese mix. 10- Slice a avocado and place on top of the ingredients. 11- Wrap the lettuce leaves over the filling and secure with toothpicks.

CALORIES & NUTRITION

Quinoa Wrap CALORIES & NUTRITION VALUES

Quinoa and Beans Wrap is a grade A meal. It contains very high amount of vitamin B6 and high amounts of vitamin C, thiamin, phosphorus, magnesium, dietary fiber and good amount of vitamin. One serving (3.5 oz / 10g) of this quinoa and beans wrap has 10.6g protein but only 2mg cholesterol. One serving of quinoa wrap has 206 calories (46 calories from fat), 5.1g total fat (1.2g saturated fat), 58mg sodium, 727mg potassium, and 31.6g total carbohydrates (7.6g dietary fiber, 2.3g sugars). One serving of Quinoa and Beans wrap has 27 percent vitamin C, 16 percent iron, 11 percent vitamin A and 7 percent calcium.

nutritional facts

Serving Size 100g
Amount Per Serving
Calories 206  Calories from fat 46
Daily Value*
Total Fat 5.1g8%
Saturated Fat 1.2g  6%
Cholesterol 2mg1%
Sodium 58mg2%
Potassium 727mg21%
Total Carbohydrates 31.6g11%
Dietary Fiber 7.6g  30% Sugars 2.3g
Protein 10.6g





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