One upside to the high heat of summer is this is the time where our veg gardens start really giving up their bounty. This year our 8 tomato plants are acting like we planted 30 plants. On the other hand, our leeks have decided this year is not their year. Thankfully, our local co-op has all the seasonal fresh produce. Plenty to make a Southwest Quinoa Wrap.
This is a vegetarian dish that has loads of protein but it is very easy to add meat or seafood to this dish. This is also low FODMAP if you stick with the portions allowed for the ingredients. For example, I have corn and black beans in this dish. Corn if kept under 38g is good and black beans need to be under 40g. This dish has enough ingredients that this isn’t an issue.
I’m also trying to find meals that are healthy but filling enough for a teenage boy. The way he eats, he should be at least 7 foot tall by now!
Technique for Southwest Quinoa Wrap
Prep all the ingredients while the quinoa is cooking. The quinoa takes about 20 minutes to cook but the rest cooks quickly.
In a skillet, heat up the olive oil and begin to cook the scallions, leeks, corn and black beans.
Add the chili powder, cumin, lime juice and cilantro/coriander leaves. Season with sea salt and freshly ground pepper to taste. Mix in the cooked quinoa.
Start layering the fresh ingredients on the quinoa wrap. I included some mung beans that we needed to use up. That’s the great thing about this dish, there isn’t any wrong veg to use.
Add the cooked mixture and top with shredded cheese and sour cream. Salsa would be a nice addition but it’s not always low FODMAP.
This was a delicious and filling meal. Though to be honest my son had more before he went to bed. At least he’s not eating junk!
Southwest Quinoa Wrap
A delicious vegetarian dish that fits with the low FODMAP diet
- 8 Quinoa Wraps
- 1 cup cooked quinoa 185g
- 1 tbsp olive oil
- 1 cup chopped leeks 89g
- 1/2 cup chopped scallions/spring onions (the green part) 50g
- 1 cup frozen corn 164g
- 1 cup black beans, drained 260g
- 1-2 tbsp chili powder
- 2 tsp ground cumin
- 1 tbsp lime juice
- 2 tbsp fresh cilantro/coriander leaves
- sea salt to taste
- freshly ground pepper to taste
- cucumber, sliced
- tomato, sliced
- carrot, sliced
- mung beans
- dollop of sour cream
- shredded cheese
Cook the quinoa according to the package's instructions. Takes about 20 minutes.
Heat the olive oil in a skillet. Cook the scallions, leeks, corn and black beans for a few minutes on medium heat. Add the chili powder, cumin, sea salt, pepper, lime juice and cilantro/coriander leaves. Cook for a few more minutes.
Add the lettuce, tomato, cucumber and carrot to the centre of the quinoa wrap.
Add in the cooked quinoa to the skillet and mix well.
Spoon the heated veg mixture over the centre of the wrap. Add the sour cream and shredded cheese. You can also top with salsa. Fold the wrap and cut into two. Serve the dish.