Quinoa Spinach Wrap Recipe
Gluten-Free Quinoa Spinach Wraps (Tortillas) are packed with plant protein, fiber, and antioxidants—no cardboard flavor here. Created by a Registered Dietitian.
Servings: 12 wraps
Calories: 65kcal
Equipment
- Blender
- Nonstick skillet
Ingredients
- 1 cup dry quinoa
- 1 ½ cups vegetable broth or water
- 2 tablespoons chia seeds
- 1 large clove garlic or 1 teaspoon garlic powder
- ½ teaspoon crushed red pepper or to taste (optional)
- ¾ cup chopped spinach or kale, or leafy greens (optional)
- Salt or salt substitute to taste
Instructions
- Soak the quinoa: Add the quinoa to a bowl and cover with water. Soak for at least 3 hours.
- Rinse and drain: After soaking, drain the quinoa using a fine mesh sieve. Rinse thoroughly, then drain well again.
- Blend the batter: Add drained quinoa, vegetable broth, chia seeds, garlic, crushed red pepper (if using), chopped spinach or greens, and salt to a blender. Blend until smooth. (Optional: Let the batter sit for at least 10 minutes for best consistency.)
- Heat the skillet: Use a nontoxic non-stick skillet over medium heat. If desired, lightly spray with olive oil or avocado oil.
- Cook the wraps: Pour about ⅓ cup of batter into the skillet, depending on your pan size and desired tortilla size.
- Spread the batter: Quickly spread the batter into a thin circle using the back of a spoon or measuring cup. Do not tilt the pan to spread.
- Cook: Let the wrap cook for 4 to 5 minutes, until the bottom is set and bubbles begin to form on the surface.
- Flip: Carefully flip and cook for another 2 to 3 minutes, or until fully cooked through.
- Repeat: Repeat with the remaining batter, adjusting the heat as needed. Keep the wraps thin for the best texture and flexibility.
- Let the cooked wrap cool before placing it on top of other wraps to avoid sticking.
Notes
- Refrigerate the batter for up to two days. If it thickens as it sits, add a little water and mix to thin it out before cooking.
- Cookware: Find my favorite nontoxic, non-stick cookware here.
Nutrition
Calories: 65kcal | Carbohydrates: 10g | Protein: 3g | Fat: 1g | Saturated Fat: 0.2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 0.3g | Sodium: 4mg | Potassium: 101mg | Fiber: 2g | Sugar: 0.1g | Vitamin A: 204IU | Vitamin C: 1mg | Calcium: 22mg | Iron: 1mg
