Black-Eyed Pea Wraps

These Black-Eyed Pea Wraps are a vibrant fusion of hearty legumes, wholesome grains, and crisp vegetables. Wrapped in a soft whole wheat tortilla and elevated by a creamy, zesty tahini sauce, they offer a nutritious and satisfying meal that is as visually stunning as it is delicious.

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Perfect for lunch or a light dinner, this recipe combines simple ingredients to create a complex flavor profile. The earthy notes of the cumin-spiced sauce perfectly complement the freshness of julienned carrots and sliced red onions.

Ingredients

• 1 cup cooked black-eyed peas (drained and rinsed if canned)
• 1 cup cooked brown rice or quinoa

• 1 cup baby spinach leaves
• 1 medium carrot, julienned
• 1 small red bell pepper, thinly sliced
• 1/4 cup red onion, thinly sliced
• 1/2 cup cucumber, sliced into strips

• 1/4 cup tahini
• 2 tbsp lemon juice
• 1 tbsp olive oil
• 1 clove garlic, finely minced
• 2–3 tbsp water (to thin)
• 1/4 tsp ground cumin
• Salt and black pepper, to taste

• 4 large whole wheat tortillas

Instructions

Step 1

In a small bowl, whisk together tahini, lemon juice, olive oil, garlic, cumin, salt, and pepper. Gradually add water until the sauce is smooth and pourable. Set aside.

Step 2

Warm the whole wheat tortillas briefly in a dry skillet or microwave to make them pliable.

Step 3

Lay a tortilla flat. Layer a quarter of the spinach, black-eyed peas, rice (or quinoa), carrot, bell pepper, red onion, and cucumber in the center.

Step 4

Drizzle with a generous spoonful of tahini sauce.

Step 5

Fold in the sides of the tortilla and roll it up tightly from the bottom to form a wrap.

Step 6

Repeat with the remaining ingredients to make four wraps.

Step 7

Slice each wrap in half and serve immediately, or wrap tightly in foil or parchment for later.

Zusatztipps für die Zubereitung

To make the preparation seamless, ensure you have a sharp knife and cutting board for the julienned vegetables. Use a small whisk or fork to ensure the tahini sauce reaches a smooth consistency, and remember to only warm the tortillas briefly so they remain easy to handle.

Varianten und Anpassungen

For a gluten-free option, substitute the whole wheat tortillas with your favorite gluten-free variety. Enhance the flavor profile by adding fresh herbs like cilantro or parsley, or increase the creaminess with avocado or hummus. If you prefer a bit of heat, a dash of hot sauce works perfectly.

Serviervorschläge

These wraps are best served immediately after slicing to maintain the freshness of the vegetables. They pair exceptionally well with a crisp, citrusy white wine or a tall glass of refreshing iced tea for a complete dining experience.

Provides cushioned support while cooking, washing dishes, and standing longer during meal preparation.

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With 345 calories and 12 grams of protein per serving, these Black-Eyed Pea Wraps are a balanced meal that provides sustained energy. Enjoy the hearty texture and vibrant colors of this simple yet sophisticated dish.

Recipe FAQs

→ Can I make these black-eyed pea wraps ahead of time?

Yes, you can prepare the components up to 24 hours in advance. Store the cooked black-eyed peas and grains separately in the refrigerator. Keep the chopped vegetables in containers and whisk the tahini sauce just before assembling. Wrap tightly in foil or parchment paper for easy grab-and-go meals.

→ What other grains work well in these wraps?

Beyond brown rice and quinoa, try farro for a nutty chew, bulgur for quicker cooking, or millet for a slightly sweet flavor. Cooked couscous or barley also provide excellent texture and absorb the tahini sauce beautifully.

→ How can I add more protein to these wraps?

Consider incorporating crumbled feta cheese, shredded chicken, or hard-boiled eggs for non-vegan options. For plant-based protein boosts, add hemp seeds, chopped walnuts, or extra legumes like chickpeas alongside the black-eyed peas.

→ What's the best way to warm tortillas for rolling?

Heat a dry skillet over medium-high heat for 15-20 seconds per side until pliable and slightly charred. Alternatively, wrap tortillas in damp paper towels and microwave for 20-30 seconds. Warm tortillas fold more easily without cracking.

→ Can I freeze these assembled wraps?

Freezing isn't recommended as the vegetables become soggy and texture suffers. Instead, freeze the cooked black-eyed peas and grains separately, then assemble with fresh vegetables when ready to enjoy.

→ What variations can I make to the tahini sauce?

Add roasted red peppers for a smoky version, incorporate fresh herbs like cilantro or parsley, or substitute lime juice for lemon. A touch of maple sweetness or spicy harissa paste creates completely different flavor profiles.