This quinoa salad is delicious served by itself or over a bed of leafy greens, but wrapping it up in a buckwheat crepe makes it all the more special and a great on-the-go meal!

The buckwheat crepes are such a great WFPB wrap option because they are comprised of just two ingredients and require no oil to prepare! You'll be amazed at how easily they peel off the non-stick pan! 

This meal combines some of the most delicious Meditteranean ingredients wrapped up into one balanced dish. I hope you enjoy this meal as much as Ben and I did. 

 Now let's take a look at some of the nutrition in these wraps:

• Quinoa is known for being one of the most protein-rich whole grains. It contains substantial amounts of all nine essential amino acids. It is also very high in fiber, b-vitamins, and minerals, including manganese, magnesium, copper, iron, and zinc. This whole also includes a good amount of both quercetin and kaempferol. Quercetin is a flavanoid with anti-viral, anti-inflammatory, and immune-supportive properties. Kaemferol is highly regarded for its anti-cancer effects in the body. 
• Chickpeas are incredibly high in folate, a necessary nutrient in DNA, RNA, and protein synthesis. They are high in minerals, including copper, manganese, iron, zinc, and magnesium. Where chickpeas shine are in their protein and fiber content. The fiber in chickpeas acts as fuel for the intestinal and helps to create a healthy and diverse microbiome. 
• Cucumbers are one of the most hydrating fruits (yes, it's a fruit!) consisting of 96% water. It is very high in Vitamin K, an essential vitamin for proper blood clotting, bone and cardiovascular health, so much more. They also contain high levels of Vitamin C, manganese, potassium, and magnesium. Cucumbers also contain high levels of flavonoids and tannins, protecting the body against oxidative damage. 
• Onions are a great staple in the WFPB lifestyle and shine nutritionally for a whole host of reasons. Onions have received the reputation for being a heart-healthy food because studies have shown they help reduce cholesterol, triglycerides, and inflammation, all of which help lower the risk of heart disease. These health effects may be attributed to onions' high content of quercetin and anthocyanins, potent antioxidative and anti-inflammatory compounds. Onions contain allicin, an anti-microbial compound that helps protect the body from infection. Onions are high in sulfur, a nutrient that is essential for detoxification and many other functions in the body. Finally, onions contain a high amount of specific fibers called inulin and fructooligosaccharides that serve as prebiotics and support a healthy microbiome. 
• Tomatoes, like other nightshades, have received a bad reputation as being inflammatory foods when the opposite is true! Tomatoes contain many antioxidants such as naringenin that have a powerfully anti-inflammatory effect. Most notably, tomatoes are very high in lycopene, a nutrient shown to support skin health, cardiovascular health, eye health, and more. Additionally, tomatoes are high in Vitamin C, Vitamin A, and Vitamin K. To learn more about why nightshades aren't bad for you, listen to our podcast episode on the topic here.
• Parsley is very rich in Vitamin A, Vitamin C, and Vitamin K. It also contains antioxidants such as apigenin, which has anti-cancer effects on the body. Like many other green herbs, it's also high in lutein and zeaxanthin, supporting eye health. Parsley is unique because it has a relatively strong diuretic effect and can help reduce water retention in the body. It is also a great herb to support detoxification. 
• Olives, most commonly consumed in oil form, contain so much more nutrition when we consume them in the whole form. While the oil contains good levels of Vitamin E (an essential antioxidant) and oleic acid (a type of monounsaturated fatty acid, so do the whole olives. But whole olives also contain fiber, water, and additional phytonutrients. Olives are a great source of minerals, including iron, copper, and calcium. Olives contain unique antioxidant compounds, including oleuropein, hydroxytyrosol, tyrosol, oleanolic acid, and quercetin that make olives an anti-inflammatory and heart-healthy food. 
• Romaine Lettuce has gotten a weak reputation as being a less nutrient-dense leafy green, but I don't believe it should be thought of that way. One cup of romaine lettuce has more beta-carotene (Vitamin A) than one cup of spinach! It is also a good source of folate, Vitamin C, calcium, iron, and potassium. Romaine lettuce has one of the highest water contents of any food, with 95% percent water content. It is also rich in fiber, supporting gut health and intestinal microbial diversity. 
• Avocados are one of the very nutritious fat-rich plant foods. While they are predominately made up of fat (77%), it's interesting to know that they also contain a decent amount of natural sugars/carbohydrates (19%). They are rich in Vitamin B5, Copper, Folate, Vitamin K, Vitamin B6, Vitamin E and also contain adequate levels of Vitamin C, Vitamin B2, Vitamin B3, Potassium, and Magnesium. They are rich in fiber which serves as a prebiotic to support the healthy balance of microbes in the intestines. 
• Cashews are another great mineral-rich nut. They contain a great amount of copper, manganese, magnesium, zinc, and even some selenium. They also are rich in zeaxanthin, an antioxidant known to be very protective of eye health. 
• Garlic, like other members of the allium (onion) family, contains high levels of a compound called allicin, which has been shown to help reduce blood pressure, cholesterol, triglycerides and also has a strong anti-microbial effect. Garlic is also high in sulfur-containing compounds, which are known for their detoxifying and anti-cancer effects. 
• Oregano is a powerfully antimicrobial herb. It contains carvacrol and thymol, which are two antioxidants with strong anti-viral and anti-bacterial effects. Oregano has also been shown to have a potent anti-inflammatory and anti-cancer effect due to its high antioxidant content. 
• Basil is extremely rich in many powerful antioxidants that protect against cellular oxidative damage and have been studied to possess specialized protective qualities. Lutein and zeaxanthin, both found in basil, are known to protect eye health. Caffeic acid has anti-cancer, anti-inflammatory anti-viral effects. Quercitin has strong anti-inflammatory and immune-boosting effects. And this is not even a complete list! All-in-all, basil is a wonderful anti-inflammatory, ant-microbial, and adaptogenic herb. 

Finally, let's look at the recipe!