Buckwheat Wrap With Avocado, Rice And Beans

Wraps are a variant of Mexican tacos that allow you to roll up all the food combinations that your imagination allows; vegetables, legumes, fruits, cereals …

The buckwheat is a pseudocereal gluten – free and rich in protein. Learning to cook with it, with the whole grain or with its flour, will open up many options if you are celiac or want to reduce gluten in your diet.

The recipe that we propose uses buckwheat in the dough of the galettes with which we will roll the wrap. But, in addition, in the filling, it combines the three main food groups; the beans or bean, such as vegetable protein source; the rice as the main source of carbohydrate; and avocado, as a great source of healthy fat.

Accompany the wrap with a good salad and you will have a nutritious dish that can be eaten both hot and cold. You can top it with two dressings: a lime mayonnaise and a chipotle chili sauce, which will add surprising citrus and spicy touches.

Ingredients for 4 people

For the wraps dough:

• 80 g of buckwheat flour
• 75 ml of rice milk
• 200 ml of water
• 55 g organic vegetable margarine noisette

For the filling:

• 80 g of cooked rice
• 20 g of mézclum
• 120g cooked black beans
• 1 avocado

For the lime mayonnaise:

• Juice and skin of a lime
• 20 ml of soy milk
• 30 ml of sunflower oil
• Salt and pepper

For the chipotle chili sauce:

• 15g adobo chipotle (a type of ripened chili)
• 20 g of soy yogurt
• 8 g of fresh coriander and salt

Preparation (20 minutes + 2 hours of rest)

For the wraps dough:

• Mix all the ingredients well and let them rest for 2 hours.
• In a hot pan greased with a little mild olive oil, form the galettes and cook them as if they were crepes, a few seconds on each side.

For the lime sauce:

• Assemble it as if it were a regular mayonnaise, with the mixer, and rectify the salt.

For the chipotle sauce:

• Mix the ingredients and mash everything. Rectify with salt.

For the assembly:

1. Arrange the wrap with the mezclum, rice, beans and avocado, and sauce with the lime mayonnaise and chipotle sauce.
2. Finish with some fresh cilantro and wrap everything around.
3. When serving, add extra sauces.