Crispy Baked Quinoa Southwestern Roll
Crispy Baked Quinoa Southwestern Roll – filling and healthy baked rolls filled with quinoa, beans, shrimp and other veggies paired with a wonderful avocado sauce for an indulgent yet healthy bites.
This is one of those fortuitous coupling of healthy leftovers, that are about to be put to waste and fresh ingredients. The end result is a very healthy quinoa roll- South Western Style that could rival the crunchiness and taste of any fried roll.
Until a year ago or so I loathe quinoa because of its undeniably bitter taste. However, I could not just close the door to quinoa, how could I?
Its nutritional benefit is staggering. Quinoa is a ” mother grain”- different from most grains, because it is a complete protein, packed with all the essential amino acids in a balanced protein. It is often cited as one of the best protein sources in the vegetable kingdom.
Not to mention, the fact that is keeps you full and satiated, especially paired with beans. I do have it now, as pantry staple. What I do is boil and freeze it – for a quick meal.
This recipe is centered on spring rolls that are rolled, individually with a little kick filling of beans, quinoa, green pepper, spices and onions .It is baked not fried for an outer edge that is satisfyingly crisp.
I made these roll vegan and towards the last minute added some shrimp to about 6 of the rolls. I liked both of and my son preferred the ones without shrimp. I would say ,he is the vegan in training in the family. You can add any protein to the roll or not, you decide.
And yes, these quinoa rolls do take a little extra time and effort but think about the satisfaction you will get from eating these baked quinoa rolls.
Enjoy it with this avocado sauce or with your favorite sauce. Do take the time to make it.
Quinoa Southwestern Roll
Ingredients
- 1 1/2 cup cooked quinoa
- 1 1/2 cups cooked black beans
- 2-3 tablespoon canola or olive oil
- ½ cup diced onions
- 2 teaspoons minced garlic
- 1 teaspoon cumin
- 1 teaspoon smoked paprika
- ½ teaspoon chili
- ½ cup chicken stock or water
- 2 chopped tomatoes
- 2 tablespoon chopped cilantro
- ½ cup chopped bell pepper
- Freshly ground pepper to taste
- ½ pound shrimp chicken (optional)
- Spring roll shells 25 per package
Avocado Sauce
- 2 large avocados
- 2 tablespoons honey
- 1 tablespoon olive oil
- Squeezed juice form lemons 2
- Salt & pepper to taste
- ¼ cup ranch dressing optional
Instructions
- In a medium- large skillet, add oil, onions, garlic and sauté, for about 2-3 minutes, stirring constantly to prevent any burns.
- Then add chili, cumin, and paprika, continue stirring with a heavy wooden spoon, about 2 minutes.
- Add chopped tomatoes, beans, quinoa, and chicken stock. Cook for about 5 minutes
- Finally throw in cilantro and bell peppers adjust the seasoning, to taste. Remove from the heat and let it cool
- Place 2 spring roll wrappers on a chopping board or work surface then place 2 to 3 tablespoons of the quinoa mixture in the center of each of the spring roll wrappers.
- Roll the wrappers around the quinoa mixture, folding the edges inward. And begin to roll with end nearest to you. Brush the edges with water before final roll to keep the rolls sealed. Set aside
- Repeat with remaining wrappers. Place on a baking sheet and brush with canola oil, then poke a few holes in the wrapper so that it does not break or burst during baking.
- Bake in a pre-heated 425-degree oven for about 18 to 20 minutes or until lightly brown. Let it cool. Serve with this avocado sauce or your favorite sauce
Avocado sauce
- Combine all ingredients , except avocado then scoop out avocado and add to the other ingredients. Blend in a food processor, until puree, adjust thickness with water.
Tips & Notes:
- Be sure to cover the spring rolls, after each use , with a damp cloth to prevent them from drying out.
- Spring rolls can be purchased in any Asian supermarket.
- If using shrimp, lightly saute shrimp for about 4 minutes before using.
- If using ground meat or chicken add to the quinoa mixture when you add the onions and tomatoes.
Nutrition Information:
