Ingredients with Measurements:
- 10-12 sweet potato leaves
- 1 cup cooked quinoa
- 1 cup cooked black beans
- 1 red bell pepper, diced
- 1/2 red onion, diced
- 1/4 cup chopped cilantro
- 1 tablespoon olive oil
- 1 teaspoon cumin
- Salt and pepper to taste
Special equipment needed:
- Large pot of boiling water
- Large bowl of ice water
- Cutting board
- Knife
- Mixing bowl
- Spoon
- Large skillet
Step-by-step instructions:
1. Bring a large pot of water to a boil. Add sweet potato leaves and blanch for 30 seconds. Remove with a slotted spoon and immediately transfer to a bowl of ice water to stop the cooking process.
2. In a large skillet, heat olive oil over medium heat. Add red bell pepper and red onion and sauté for 2-3 minutes until softened.
3. Add cooked quinoa, black beans, cumin, salt, and pepper to the skillet. Stir to combine and cook for an additional 2-3 minutes until heated through.
4. Lay out a sweet potato leaf on a cutting board. Spoon 1-2 tablespoons of the quinoa and black bean mixture onto the center of the leaf. Sprinkle with cilantro.
5. Fold the sides of the leaf over the filling and then roll up tightly, tucking in the ends as you go. Repeat with remaining leaves and filling.
6. Serve immediately or store in the refrigerator until ready to serve.
Time:
Preparation time: 15 minutes
Cooking time: 10 minutes
Temperature:
Medium heat
Serving size:
Makes 10-12 wraps
Nutritional information:
Calories per serving: 90
Fat: 2g
Carbohydrates: 15g
Protein: 4g
Fiber: 3g
Substitutions for ingredients:
- Sweet potato leaves can be substituted with collard greens or Swiss chard.
- Quinoa can be substituted with rice or couscous.
- Black beans can be substituted with kidney beans or chickpeas.
- Red bell pepper can be substituted with green bell pepper or jalapeño pepper.
- Cilantro can be substituted with parsley or basil.
Variations:
- Add sliced avocado or guacamole to the filling.
- Top with salsa or hot sauce for extra flavor.
- Use ground beef or turkey instead of quinoa for a meatier option.
Tips and tricks:
- Make sure to blanch the sweet potato leaves before wrapping to make them easier to roll.
- Use a toothpick to secure the ends of the wraps if they don't stay closed.
- Serve with a side of sour cream or Greek yogurt for dipping.
Storage instructions:
Store leftover wraps in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Reheat in the microwave or in a skillet over medium heat until heated through.
Presentation ideas:
Arrange the wraps on a platter and garnish with extra cilantro or a sprinkle of paprika.
Garnishes:
Cilantro, avocado slices, hot sauce, sour cream, Greek yogurt
Pairings:
Serve with a side of roasted vegetables or a simple green salad.
Suggested side dishes:
Roasted sweet potatoes, grilled corn, mixed greens salad
Troubleshooting advice:
If the wraps are difficult to roll, try blanching the leaves for a few seconds longer to make them more pliable.
Food safety advice:
Make sure to wash the sweet potato leaves thoroughly before blanching to remove any dirt or debris.
Food history:
Sweet potato leaves are a popular ingredient in African and Asian cuisine and are known for their high nutritional value.
Flavor profiles:
Savory, slightly sweet, earthy
Serving suggestions:
Serve as a light lunch or dinner option or as an appetizer for a party or gathering.
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