How many calories are in Quinoa and Beans Wrap?
Quinoa and Beans Wrap has about 196 calories per serving based on the current ingredient list and serving size on this page.
InternationalDinnerVegetarianGluten FreeVeganHigh FiberUnder 300 CaloriesQuick Meals30 Minute Meals
Quinoa and Beans Wrap
Quinoa and Beans Wrap is a Dinner international recipe with 196 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
196 kcal
Total Time
20 min
Servings
2
Protein
14.1 g
About This Recipe
The story behind Quinoa and Beans Wrap
Quinoa and Beans Wrap is a dinner recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around quinoa, black beans, and lettuce.
Like most enduring dinner recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 2 servings and lands at roughly 196 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 20 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Quinoa and Beans Wrap worth coming back to.
Ingredients
- Quinoa5 tablespoon (60 g)
- Black Beans4 tablespoon (60 g)
- Lettuce2 leaf (20 g)
- Mango1/4 cup (43 g)
- Tortillas2 count (80 g)
Instructions
- 1
Step 1
For this recipe you need cooked beans and quinoa. You can replace half of the beans with chickpeas.
- 2
Step 2
Dice the mango and shred the lettuce.
- 3
Step 3
In a bowl, mix the quinoa, beans, lettuce and mango. Set aside.
- 4
Step 4
Place half of the mixture in a tortilla and roll up. Repeat with the other tortilla.
- 5
Step 5
Serve on a plate.
Nutrition Snapshot
Macros and micros at a glance
55/ 100
Forkd Score · Moderate
This recipe scores well for protein density and fiber density relative to its per-serving calories.
Calories
196
Protein
14.1g
Carbs
61.6g
Fat
5.2g
Fiber
8.2g
Micronutrients
Unlock Micronutrients In The App
See vitamins and minerals in Forkd AI.
Download the app to check micronutrients while keeping your calories and macros in one place.
Download Forkd AI on the App StoreDiet and Allergen Guide
Vegetarian
Yes
Vegan
Yes
Gluten Free
Yes
Dairy Free
No
Allergens
Tree NutGluten
Meal Prep and Storage
Make it easier to prep ahead
Quinoa and Beans Wrap can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
Frequently Asked Questions
Common questions about Quinoa and Beans Wrap
How long does Quinoa and Beans Wrap take to make?
Quinoa and Beans Wrap takes about 20 minutes from start to finish. That is roughly about 20 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
What ingredients can I substitute in Quinoa and Beans Wrap?
Most ingredients in Quinoa and Beans Wrap can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. Larger swaps will shift the calories and macros shown on this page.
How should I store leftover Quinoa and Beans Wrap?
Quinoa and Beans Wrap can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.
Can I freeze Quinoa and Beans Wrap?
Yes, Quinoa and Beans Wrap generally freezes well. Cool it completely, portion it into airtight freezer-safe containers, and freeze for up to 2 to 3 months. Thaw overnight in the fridge before reheating.
How do I reheat Quinoa and Beans Wrap?
Reheat Quinoa and Beans Wrap gently until it is piping hot throughout. The microwave is quickest for single portions, while the stovetop or oven keeps the texture closer to fresh. Add a splash of water or oil if it looks dry.
Can I scale Quinoa and Beans Wrap up or down?
Yes. Quinoa and Beans Wrap is written for 2 servings, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.
What pan or dish should I use for Quinoa and Beans Wrap?
A large skillet, saucepan, or sheet pan works well for Quinoa and Beans Wrap. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.
How do I know when Quinoa and Beans Wrap is cooked properly?
Quinoa and Beans Wrap is done when the ingredients are tender and heated through and the flavors have come together. Taste toward the end of cooking and adjust the seasoning before serving.
Is Quinoa and Beans Wrap suitable for vegetarians?
Yes. Quinoa and Beans Wrap is suitable for vegetarians as written.
Is Quinoa and Beans Wrap gluten-free?
Yes. Quinoa and Beans Wrap is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.
Are there any allergen ingredients in Quinoa and Beans Wrap?
Yes. This recipe includes Tree Nut and Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Can I make Quinoa and Beans Wrap ahead of time?
Quinoa and Beans Wrap can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
How can I adjust Quinoa and Beans Wrap for my calorie or macro goals?
To make Quinoa and Beans Wrap higher in protein, add a lean protein source or swap part of the starch for a higher-protein ingredient. To lower calories, reduce calorie-dense toppings or oils while keeping the core ingredients the same.
Personalize This Recipe
Download Forkd and compare this recipe against your own calorie target.
See whether this meal fits your daily calories, protein goals, and broader nutrition plan after you create a profile in the app.
Scan to save Forkd on your phone.
Recipe Emails
Get recipe ideas and nutrition tips in your inbox.
If you liked Quinoa and Beans Wrap, sign up for new recipe collections, calorie guides, and simple nutrition tips from Forkd.
Similar Recipes
More recipes like this one
InternationalDinner
Pea Salad with Stir-Fried Bell Peppers
Pea Salad with Stir-Fried Bell Peppers is a Dinner international recipe from the Forkd database with calorie and macro details.
170 cal7.4 g protein20 min
InternationalDinner
Quinoa with Peas
Quinoa with Peas is a Dinner international recipe from the Forkd database with calorie and macro details.
284 cal24.5 g protein20 min
InternationalDinner
Quinoa with Vegetables
Quinoa with Vegetables is a Dinner international recipe from the Forkd database with calorie and macro details.
290 cal25.9 g protein20 min
InternationalDinner
Stir-Fried Spinach and Potatoes
Stir-Fried Spinach and Potatoes is a Dinner international recipe from the Forkd database with calorie and macro details.
226 cal14.8 g protein20 min
InternationalDinner
Aperol Spritz
Aperol Spritz is a Dinner international recipe from the Forkd database with calorie and macro details.
217 cal0.2 g protein3 min
InternationalBreakfast
Artichoke Hummus
Artichoke Hummus is a Breakfast international recipe from the Forkd database with calorie and macro details.
174 cal17.5 g protein10 min