Incorporating nutritious and vibrant ingredients into your meals doesn't have to be a chore. With these Turmeric Quinoa Wraps, you get the perfect blend of health and flavour in a convenient wrap form. Perfect for busy parents, health enthusiasts, and anyone looking to switch up their meal routine, these wraps are easy to make, delicious, and packed with nutrients.
Plus, they’re vegan and gluten-free, making them suitable for a variety of dietary preferences. Let's dive into this recipe and discover how to make these delightful wraps, along with a green tahini sauce that adds a burst of fresh flavour.
Makes: 18 wraps | Prep Time: 10 mins (plus 3 hours soaking time)
Cooking Time: 15 mins
Ingredients
For the Wraps:
- 2 ½ cups quinoa
- 500 ml (2 cups) water
- 1 tbsp chia seeds
- ½ tsp turmeric
- Salt and pepper to taste
For the Green Tahini Sauce:
- 2 handfuls of green herbs of your choice (such as parsley, cilantro, or basil)
- 80 ml (⅓ cup) tahini
- Juice of a lemon
- 50 ml water
- 2 tbsp maple syrup
- 1 clove garlic
- Salt to taste
Method
Preparing the Quinoa Wraps
- Soaking the Quinoa: Begin by placing 2 ½ cups of quinoa and 500 ml (2 cups) of water in a bowl. Allow the quinoa to soak for a minimum of three hours. This soaking process is crucial as it removes the bitter flavour from the quinoa and softens the grain, making it easier to blend into a smooth batter.
- Blending the Ingredients: After soaking time, rinse quinoa under cold water then drain, and place in a high-speed blender with 2 cups of water and all remaining wrap ingredients. Blitz until completely smooth, scraping sides and repeating if necessary. There should not be any bits.
- Thickening the Batter: Transfer the smooth batter to a mixing bowl and set it aside for around 10 minutes. This resting time allows the batter to thicken slightly, making it easier to cook into wraps.
- Cooking the Wraps: Heat a non-stick pan over medium heat and add a small amount of coconut oil to grease the pan. Pour ⅓ cup of the batter into the centre of the pan, spreading it out evenly as you would with pancakes. Cook the wrap for a couple of minutes on each side, or until brown specks appear. Transfer the cooked wrap to a plate or cooling rack. Repeat this process with the remaining batter, re-oiling the pan as needed between each wrap.
Preparing the Green Tahini Sauce
While the batter is thickening, you can prepare the green tahini sauce. This sauce is a delightful accompaniment to the turmeric quinoa wraps, adding a creamy, herby flavour that complements the wraps perfectly.
- Blending the Sauce: Add 2 handfuls of your chosen green herbs, 80 ml (⅓ cup) of tahini, the juice of one lemon, 50 ml of water, 2 tablespoons of maple syrup, and 1 clove of garlic to a high-speed food processor. Blitz the mixture until it is smooth and well combined. Season with salt to taste. Set the sauce aside until you are ready to serve the wraps.
Serving the Turmeric Quinoa Wraps
To serve the turmeric quinoa wraps, you can get creative with your fillings. These wraps pair beautifully with falafel, a variety of fresh salads, or your favourite vegetables. Here’s a simple serving suggestion to get you started:
- Assembling the Wraps: Place a wrap on a plate and add a few pieces of falafel, a generous portion of fresh salad or veggies of your choice, and a drizzle of the green tahini sauce. Roll up the wrap and enjoy!
- Storage Tips: These wraps are perfect for meal prep. They can be stored in an airtight container in the fridge for up to three days. For longer storage, you can freeze the wraps individually for up to three months. To freeze, place each wrap on a baking sheet lined with parchment paper and freeze until solid. Once frozen, transfer the wraps to a freezer-safe container or bag.
Nutritional Benefits of Turmeric Quinoa Wraps
These turmeric quinoa wraps are not only delicious but also offer numerous health benefits:
- Quinoa: Quinoa is a superfood that is high in protein, fibre, and essential amino acids. It is also gluten-free, making it a great option for those with gluten sensitivities.
- Turmeric: Turmeric is known for its anti-inflammatory properties and is a powerful antioxidant. Adding turmeric to the wraps not only enhances their flavour but also boosts their nutritional value.
- Chia Seeds: Chia seeds are rich in omega-3 fatty acids, fibre, and various micronutrients. They help to bind the batter together and add an extra nutritional punch.
- Green Herbs: Fresh herbs like parsley, cilantro, and basil are packed with vitamins, minerals, and antioxidants. They also add a refreshing flavour to the tahini sauce.
- Tahini: Tahini is made from sesame seeds and is a great source of healthy fats, protein, and calcium. It adds a creamy texture to the sauce and enhances the overall flavour.
Tips for Making Perfect Turmeric Quinoa Wraps
- Blending: Make sure to blend the quinoa batter until it is completely smooth. Any bits left in the batter can affect the texture of the wraps.
- Cooking: Cook the wraps on medium heat and be patient. Cooking them too quickly on high heat can cause them to burn or cook unevenly.
- Customising: Feel free to customise the wraps and sauce to your taste. You can add different spices to the batter, or use different herbs in the sauce to create your favourite flavour combinations.
Conclusion
Turmeric quinoa wraps are a versatile, delicious, and healthy option for any meal. With their vibrant colour and nutritious ingredients, they are sure to become a favourite in your household. Whether you enjoy them with falafel, fresh veggies, or your favourite fillings, these wraps are a fantastic way to incorporate more whole foods into your diet.
By making these wraps, you're not only treating yourself to a delicious meal but also fueling your body with nutrients that support overall health and well-being. So, give this recipe a try and discover how easy and enjoyable healthy eating can be!
With the combination of the turmeric quinoa wraps and the green tahini sauce, you'll have a meal that's as tasty as it is nutritious. Enjoy making and eating these wraps, and feel free to share this recipe with friends and family who are looking for delicious and healthy meal ideas. Happy cooking!
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