DESCRIPTION OF QUINOA SUNRISE WRAP
The Quinoa Sunrise Wrap is a refreshing and nutritious way to kickstart your morning. Combining fluffy egg whites, protein-rich quinoa, and a mix of fresh vegetables, this wrap is both satisfying and delicious. Seasoned with cumin and complemented by tangy salsa, each bite offers a burst of flavour. Perfect for those on-the-go mornings or a leisurely brunch, this wrap is versatile and can be customised with various toppings to suit any taste.
RECIPE CATEGORY
- Breakfast
- Brunch
- Snack
SERVING SIZE
4 servings
CUISINE
American
PREPARATION/TECHNIQUES
- Boil
- Sauté
- Wrap
OCCASION/HOLIDAY
- Breakfast
- Meal Prep
- Family Gathering
- Summer Picnic
SPECIAL CONSIDERATION/DIETARY CONCERNS
- Healthy
- High Fibre
- Low Fat
- Vegetarian
DISH TYPE
- Wrap
INGREDIENTS FOR QUINOA SUNRISE WRAP
- 1/2 cup uncooked quinoa
- 1/2 tsp cumin
- 1/4 cup of your favourite salsa
- 1 Tbsp cilantro, chopped
- 1 cup liquid egg whites
- Pinch of salt and pepper
- 2 cups baby spinach
- 4 (10 inch) whole wheat tortillas
- Optional toppings: avocado, tomatoes, shredded cheese
FULL NUTRITIONAL INFORMATION
- Calories: 280 per serving
- Protein: 15g
- Carbohydrates: 32g
- Fat: 9g (varies with optional toppings)
- Fiber: 6g
- Sodium: 390mg
PREPARATION FOR QUINOA SUNRISE WRAP
- Cook Quinoa: Rinse quinoa under cold water. In a small pot, combine quinoa, 1 cup water, and cumin. Bring to a boil, then cover and reduce to a simmer for 15 minutes. Let stand for 5 minutes, then fluff with a fork.
- Prepare Egg Whites: Heat a non-stick skillet over medium heat. Pour in egg whites seasoned with salt and pepper. Cook, stirring frequently, until the eggs are set.
- Warm Tortillas: Heat tortillas in a dry skillet or microwave until soft and pliable.
- Assemble Wraps: On each tortilla, layer some cooked quinoa, scrambled egg whites, baby spinach, and a tablespoon of salsa. Add any optional toppings like avocado, tomatoes, or cheese.
- Roll-Up Wraps: Fold in the sides of the tortilla and roll tightly.
- Serve: Cut wraps in half and serve immediately, or wrap in foil to keep warm.
PREP TIME
10 minutes
COOKING TIME
20 minutes
TIPS FOR QUINOA SUNRISE WRAP
- Quinoa Cooking: To enhance the flavour, toast quinoa in a dry pan for a few minutes until it begins to pop, then add water.
- Customisable: Add different vegetables like bell peppers or onions for more variety.
- Wrap Tightly: Ensure the tortilla is wrapped tightly to hold all ingredients without spilling.
- Reheating: These wraps can be made in advance and reheated in a microwave or skillet for a quick meal.
- Dietary Adjustments: For a gluten-free option, use gluten-free tortillas.
VARIATIONS
- Spicy Kick: Add jalapeños or a spicier salsa to elevate the heat.
- Protein Boost: Include cooked, diced chicken or turkey for additional protein.
- Cheese Options: Experiment with different cheeses, such as feta or goat cheese, for a different flavour profile.
PREPPING AND STORAGE GUIDE FOR QUINOA SUNRISE WRAP
- Refrigeration: Store the wraps in an airtight container in the refrigerator for up to 3 days.
- Freezing: Freeze individual wraps by wrapping them in parchment paper and placing them in freezer bags. Reheat in the oven or microwave when ready to eat.