Pinto Bean, Quinoa, And Wild Rice Wrap

Ingredients

• six 9- or 10-inch flour tortillas
• 1 tablespoon olive oil
• 1 small onion, chopped
• 1/2 red bell pepper, chopped
• 2 cloves garlic, chopped
• 2 teaspoons chile powder or flakes
• 1/2 teaspoon ground coriander
• 1/2 teaspoon salt
• 1 cup tomato sauce (homemade or jarred)
• one 14-ounce can pinto bean, drained and rinsed
• 1/4 cup chopped fresh parsley or cilantro
• 1 cup cooked wild rice, warm or at room temperature (or substitute brown rice or quinoa)
• 1 cup cooked quinoa, warm or at room temperature
• sea salt and freshly ground black pepper, to taste
• 1 avocado, diced
• 1/3 cup finely chopped red onion
• 1 cup shredded cheddar or monterey jack cheese
• 1 cup sour cream (optional)