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View more "Main Dishes" recipes Mango & Quinoa Wraps Recipe

Mango & Quinoa Wraps

Dairy Farmers of Canada
Add to Calendar 09/16/2019 10:00 AM 09/16/2019 11:00 AM America/New_York Choose the perfect time to make this recipe What you'll need:

2/3 cup (150 mL) quinoa
1 cup (250 mL) Milk
2 tbsp (30 mL) water
1/4 tsp (1 mL) salt

Wraps:
3 tbsp (45 mL) mayonnaise, either light or regular
2 tsp (10 mL) hot pepper sauce, or to taste
4 large whole wheat flour tortillas
1 small mango, peeled, pitted and cut into thin strips
1/3 cup (75 mL) torn mint leaves
1 cup (250 mL) coarsely grated carrot
1/2 small red bell pepper, julienned
1 cup (250 mL) baby arugula leaves
1 small ripe but firm avocado, peeled, pitted and cut into thin strips
1 lime, halved

Yields: 4 Servings

See full recipe: https://www.dairygoodness.ca/recipes/mango-quinoa-wraps?source=calendar
Mango & Quinoa Wraps true MM/DD/YYYY anvcJoeUXzVEZwIspmZn22961
  • Course Main Dishes
  • Prep. Time 15 mins
  • Cooking Time 20 mins
  • Yields 4 Servings

Life’s a picnic with this easy-to-make recipe. Wrap up the end of summer with this perfect meal for families on the go.

  • Course Main Dishes
  • Prep. Time 15 mins
  • Cooking Time 20 mins
  • Yields 4 Servings

Did you know?

You can find your favourite Milk Calendar recipes from as far back as 1974! Find them here.

This recipe is brought to you by:

My Milk Calendar From the 2016 Milk Calendar Explore all Milk Calendar recipes

Ingredients

2/3 cup (150 mL) quinoa
1 cup (250 mL) Milk
2 tbsp (30 mL) water
1/4 tsp (1 mL) salt

Wraps:
3 tbsp (45 mL) mayonnaise, either light or regular
2 tsp (10 mL) hot pepper sauce, or to taste
4 large whole wheat flour tortillas
1 small mango, peeled, pitted and cut into thin strips
1/3 cup (75 mL) torn mint leaves
1 cup (250 mL) coarsely grated carrot
1/2 small red bell pepper, julienned
1 cup (250 mL) baby arugula leaves
1 small ripe but firm avocado, peeled, pitted and cut into thin strips
1 lime, halved

Preparation

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Rinse quinoa in fine mesh sieve under cold water; set aside. Bring milk, water and salt to a boil in a medium saucepan and add quinoa. Cover and reduce heat to the very lowest temperature; cook 20 min or until tender. Turn off heat; let stand for 5 min. Fluff quinoa with fork then cool completely.

Stir mayonnaise with hot sauce. Lay tortillas on counter. Spread each tortilla with mayonnaise mixture. In a horizontal row, divide quinoa on bottom part of each tortilla, leaving a 1-inch (2.5 cm) border. In rows, top with mango, mint, carrot, red pepper, arugula, avocado and a squeeze of lime. Tightly roll tortilla around filling until you reach the centre. Tuck in sides then continue to roll until filling is completely enclosed. If not serving right away, wrap tightly in plastic wrap. Wraps will keep well overnight.

Tips

Quinoa can be refrigerated for up to 2 days.

Add Korean kimchi for a crunchy, spicy addition to the fillings. Substitute grated beets for carrots, peaches or nectarines for mango and cilantro for mint.

113 people love this recipe.

Rank as top rated See all 50 top rated

Did you know?

You can find your favourite Milk Calendar recipes from as far back as 1974! Find them here.

This recipe is brought to you by:

My Milk Calendar From the 2016 Milk Calendar Explore all Milk Calendar recipes

Did you know?

You can find your favourite Milk Calendar recipes from as far back as 1974! Find them here.

This recipe is brought to you by:

My Milk Calendar From the 2016 Milk Calendar Explore all Milk Calendar recipes

Nutritional Info

Per serving
Energy: 538 Calories
Protein: 16 g
Carbohydrate: 77 g
Fat: 20 g
Fibre: 15.5 g
Sodium: 651 mg

Top 5 Nutrients

Nutrient % DV*
Calcium: 28 % / 312 mg
Folate: 117 %
Vitamin C: 102 %
Magnesium: 64 %
Selenium: 63 %

*percentage of daily value

*Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.

Did you know that 2 out of 3 Canadians are not getting enough daily milk products? Make sure you do! Learn more:

GetEnough.ca

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