Wrap Filling:

    • 1 cup of dry quinoa
    • 2 cups filtered water
    • 1 15-ounce can of black beans, drained
    • 1 ripe avocado
    • 6-8 spinach leaves
    • Monterey jack cheese to taste (Substitute withTarragon spicy mustard for dairy free version)
    • feta cheese to taste (substitute some sliced olives for dairy free version)
    • large (9-inch) multi-grain or spinach tortilla – You could also skip the tortilla and wrap it in lettuce or collard green, or just mix the quinoa mixture with some spinach leaves

Avocado-Tahini Dip:

  • 1 medium ripe avocado, peeled and diced
  • 1/3 cup well stirred tahini – make sure this is a level cup, as too much tahini will overpower the dip
  • 3 tablespoons fresh lemon juice (approx. 1 lemon)
  • 1/2 teaspoon ground cumin
  • 2 tablespoons cilantro, minced
  • 1/2 teaspoon coarse sea salt
  • 1/4 cup filtered water


You can prepare the avocado-tahini dip and quinoa ahead of time, so all you have to do is assemble the wrap. But, let’s just go through the steps as if you’re making this all at the same time.

First, start off by making up the avocado tahini dip.

Peel and dice your avocado, measure out the 1/3 cup tahini, squeeze up your 3 tablespoons lemon juice and wash and mince your cilantro leaves.

Combine the avocado, tahini, lemon juice, cumin, cilantro and sea salt in a mini prep or food processor and puree until smooth.


Make sure to scrape down the sides one or two times so that everything gets mixed to a pretty thick and chunky consistency.

Add in the 1/4 cup water and puree again until blended and smooth. The water helps to get the dip to a creamier consistency. You can add a bit more water to get the dip to a consistency that you like.

* The dip can be stored in a well sealed container in the refrigerator for up to 4 days.

How to cook Quinoa:  Bring the 1 cup well rinsed quinoa and 2 cups water to a boil in a medium sauce pan. Once the quinoa has come to a boil, give it a stir, cover it, and reduce the heat to simmer. Cook the quinoa until all the water is absorbed, about 10-15 minutes. Note: Please check your package of quinoa for cooking instructions, as they all vary.


The quinoa is done when its tender and you can see the little quinoa curlicues.

Now, let’s make it personal  and assemble the wrap!


Depending on the size of  wrap, take the amount of quinoa that you want to put in your wrap and put it in a small bowl, add in some black beans and then heat up the quinoa and black bean mixture either via the stove top or microwave.

Mix in some of the avocado tahini dip to the quinoa and black bean mixture. The amount of avocado-tahini dip you add in is to taste. The more avocado-tahini dip you add, the more flavor the quinoa will have.


You can heat up your tortilla and melt your cheese anyway you wish. This is just what I do. Get out a tortilla and place it in a dry skillet over medium heat. Add to one half of the tortilla the Monterey jack cheese and feta. Flip the other half over like you’re making a quesadilla, and let the cheese melt.

Take the cheesy tortilla and place it on a plate. Top the tortilla with some spinach.


Add the quinoa mixture and then top it off with some fresh diced avocado.

Wrap it up like a burrito and enjoy!


*For carb counters: You can enjoy this quinoa salad sans the wrap. Simply take the black bean and quinoa mixture and put it in a bowl and topped it with some diced avocado and a few olives