quinoa wrap with black beans, feta and avocado

quinoa wrap with black beans, feta and avocadoSo, I have to tell you that I’m totally obsessed with this wrap, like when I say obsessed, I mean I’ve had this wrap for lunch everyday this past week as well as dinner on a few occasions,  and I’m still craving it.  I’m just as obsessed with this wrap as I was when I first tried my lacinato kale salad, and for those of you that know me or have been following me for a while, you know that is my all time favorite salad ever!  I would put this wrap right up there in the same ballpark as my lacinato salad, and that’s saying a lot.

What makes this wrap so good?  Well, you take our favorite avocado-tahini dip, mix it in with some quinoa, black beans, a bit of melted Monterey jack and feta, throw in some sliced avocado, some spinach leaves, and wrap it all in a whole-grain tortilla, and oh my goodness,  you have yourself one amazing wrap that’s not only healthy, but full of flavor. Believe it or not, my kids LOVE this wrap.  The avocado-tahini dip adds so much flavor to the quinoa that my kids don’t even realize they’re eating quinoa. Also, my kids love cheese, (actually so do I) so the melted feta and Monterey jack cheese adds that extra burst of flavor.  I usually make up a batch of quinoa on Sunday as well as the avocado-tahini dip and then I have a week’s worth of lunches or a nice meatless Monday dinner that can come together in no time.  Pair this with my lacinato kale salad for dinner and you have yourself one amazing and healthy dinner!

quinoa wrap with black beans, feta and avocado

quinoa wrap with black beans, feta and avocado:

qunioa wrap:

  • 1 cup of dry quinoa, or feel free to use any leftover quinoa you have – Note: This makes up a full batch of quinoa, but I use it up all week in this wrap, as well as other dishes.
  • 2 cups filtered water
  • 1 15-ounce can of black beans, drained - You will also store any unused black beans for future wraps
  • 1 ripe avocado
  • 6-8 spinach leaves
  • Monterey jack cheese to taste
  • feta cheese to taste
  • large (9-inch) multi-grain or spinach tortilla – You could also skip the tortilla and wrap it in lettuce or collard green, or just mix the quinoa mixture with some spinach leaves

avocado-tahini dip:
makes approximately 1 1/2 cups

  • 1 medium ripe avocado, peeled and diced
  • 1/3 cup well stirred tahini – make sure this is a level cup, as too much tahini will overpower the dip
  • 3 tablespoons fresh lemon juice (approx. 1 lemon)
  • 1/2 teaspoon ground cumin
  • 2 tablespoons cilantro, minced
  • 1/2 teaspoon coarse sea salt
  • 1/4 cup filtered water

ingredients for quinoa wrap with black beans, feta and avocadoI usually make the avocado-tahini dip and quinoa ahead of time, so all I have to do is assemble the wrap.  But, let’s just go through the steps as if you’re making this all at the same time.  First, start off by making up the avocado tahini dip.  BTW, this dip is amazing on its own served up with some tortilla chips.

avocado-tahini dipPeel and dice your avocado, measure out the 1/3 cup tahini, squeeze up your 3 tablespoons lemon juice and wash and mince your cilantro leaves.

avocado and tahini dip ingredeints-2Combine the avocado, tahini, lemon juice, cumin, cilantro and sea salt in a mini prep or food processor and puree until smooth.

avocado and tahini dip in the food processorMake sure to scrape down the sides one or two times so that everything gets mixed in. The mixture will be pretty thick and chunky at this point.

DSC_0004Add in the 1/4 cup water and puree again until blended and smooth. See how much smoother the dip is? The water helps to get the dip to a creamier consistency. Feel free to add a bit more water to get the dip to a consistency that you like. I found that using 1/4 cup or splash more was perfect.

avocado and tahini dip in the food processor-2The dip can be stored in a well sealed container in the refrigerator for up to 4 days.

Next, let’s make up your quinoa.  Bring the 1 cup well rinsed quinoa and 2 cups water to a boil in a medium sauce pan. Once the quinoa has come to a boil, give it a stir, cover it, and reduce the heat to simmer. Cook the quinoa until all the water is absorbed, about 10-15 minutes. Note: Please check your package of quinoa for cooking instructions, as they all vary.

The quinoa is done when its tender and you can see the little quinoa curlicues.

cooked quinoaNow, let’s assemble the wrap!

Assembling the wrap is all a personal preference.  Some of you are going to want huge wraps and others of you are going to want a smaller wrap.  So with that being said, take the amount of quinoa that you want to put in your wrap and put it in a small bowl, add in some black beans and then heat up the quinoa and black bean mixture either via the stove top or microwave.

Mix in some of the avocado tahini dip to the quinoa and black bean mixture.  The amount of avocado-tahini dip you add in is to taste.  I like to add in enough to make the quinoa a bit creamy.  The more avocado-tahini dip you add, the more flavor the quinoa will have.

Note: If I’m going to microwave the quinoa mixture, then I just add in the avocado-tahini dip at the same time as the black beans.  

quinoa mixed with black beans and the avocado tahini sauceYou can heat up your tortilla and melt your cheese anyway you wish.  This is just what I do. Get out a tortilla and place it in a dry skillet over medium heat.  Add to one half of the tortilla the Monterey jack cheese and feta.  Flip the other half over like you’re making a quesadilla, and let the cheese melt.

heating up the tortilla and cheeseTake the cheesy tortilla and place it on a plate.  Top the tortilla with some spinach.

assembling the quinoa wrapAdd the quinoa mixture and then top it off with some fresh diced avocado.

quinoa wrap with black beans, feta and avocado on tortillaWrap it up like a burrito and enjoy!  I’ve also enjoyed this quinoa salad sans the wrap. I’ve taken the black bean and quinoa mixture and put it in a bowl and topped it with some diced avocado and feta cheese.  It’s good anyway you eat it really.

quinoa wrap with black beans, feta and avocado

quinoa wrap with black beans, feta and avocado

Rating: 51

quinoa wrap with black beans, feta and avocado

Ingredients

    qunioa wrap:
  • 1 cup of dry quinoa, or feel free to use any leftover quinoa you have - Note: This makes up a full batch of quinoa, but I use it up all week in this wrap, as well as other dishes.
  • 2 cups filtered water
  • 1 15-ounce can of black beans, drained - You will also store any unused black beans for future wraps
  • 1 ripe avocado
  • 6-8 spinach leaves
  • Monterey jack cheese to taste
  • feta cheese to taste
  • large (9-inch) multi-grain or spinach tortilla - You could also skip the tortilla and wrap it in lettuce or collard green, or just mix the quinoa mixture with some spinach leaves
  • avocado-tahini dip:
  • 1 medium ripe avocado, peeled and diced
  • 1/3 cup well stirred tahini – make sure this is a level cup, as too much tahini will overpower the dip
  • 3 tablespoons fresh lemon juice (approx. 1 lemon)
  • 1/2 teaspoon ground cumin
  • 2 tablespoons cilantro, minced
  • 1/2 teaspoon coarse sea salt
  • 1/4 cup filtered water

Instructions

I usually make the avocado-tahini dip and quinoa ahead of time, so all I have to do is assemble the wrap. But, let's just go through the steps as if you're making this all at the same time.

First, start off by making up the avocado tahini dip. BTW, this dip is amazing on its own served up with some tortilla chips.

Peel and dice your avocado, measure out the 1/3 cup tahini, squeeze up your 3 tablespoons lemon juice and wash and mince your cilantro leaves.

Combine the avocado, tahini, lemon juice, cumin, cilantro and sea salt in a mini prep or food processor and puree until smooth.

Make sure to scrape down the sides one or two times so that everything gets mixed in. The mixture will be pretty thick and chunky at this point.

Add in the 1/4 cup water and puree again until blended and smooth. The water helps to get the dip to a creamier consistency. Feel free to add a bit more water to get the dip to a consistency that you like. I found that using 1/4 cup or splash more was perfect.

The dip can be stored in a well sealed container in the refrigerator for up to 4 days.

Next, let's make up your quinoa. Bring the 1 cup well rinsed quinoa and 2 cups water to a boil in a medium sauce pan. Once the quinoa has come to a boil, give it a stir, cover it, and reduce the heat to simmer. Cook the quinoa until all the water is absorbed, about 10-15 minutes. Note: Please check your package of quinoa for cooking instructions, as they all vary.

The quinoa is done when its tender and you can see the little quinoa curlicues.

Now, let's assemble the wrap!

Assembling the wrap is all a personal preference. Some of you are going to want huge wraps and others of you are going to want a smaller wrap. So with that being said, take the amount of quinoa that you want to put in your wrap and put it in a small bowl, add in some black beans and then heat up the quinoa and black bean mixture either via the stove top or microwave.

Mix in some of the avocado tahini dip to the quinoa and black bean mixture. The amount of avocado-tahini dip you add in is to taste. I like to add in enough to make the quinoa a bit creamy. The more avocado-tahini dip you add, the more flavor the quinoa will have.

Note: If I'm going to microwave the quinoa mixture, then I just add in the avocado-tahini dip at the same time as the black beans.

You can heat up your tortilla and melt your cheese anyway you wish. This is just what I do. Get out a tortilla and place it in a dry skillet over medium heat. Add to one half of the tortilla the Monterey jack cheese and feta. Flip the other half over like you're making a quesadilla, and let the cheese melt.

Take the cheesy tortilla and place it on a plate. Top the tortilla with some spinach.

Add the quinoa mixture and then top it off with some fresh diced avocado.

Wrap it up like a burrito and enjoy!

I've also enjoyed this quinoa salad sans the wrap. I've taken the black bean and quinoa mixture and put it in a bowl and topped it with some diced avocado and feta cheese. It's good anyway you eat it really.

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Comments

  1. says

    This wrap sounds super good! Tahini with avacado sounds like a delicious pair! Nice to hear that your kids enjoy something so nutritious! It sounds like I could be obsessed with this wrap too, yum! Thanks for sharing the recipe ;)

    • jackiegrandy says

      You’re so welcome Kelly! That avocado-tahini dip is one of our favorite snacks. We pair it with tortilla chips all of the time! I’m surprised my kids liked this wrap as well, but I think the dip and cheese combination have a huge part to play in it :) xoxo, Jackie

  2. says

    Yum! I just read the first two paragraphs to Andy and he was looking his lips; this just sounds so good! You took all the ingredients right out of our pantry, haha. I like to make a tahini yogurt dip with lemon and garlic, but with avocado? Definitely trying that one, Jackie! Thanks for sharing this with us :-)

    • jackiegrandy says

      You’re so welcome girl! I love the sound of your tahini yogurt dip, yum :) I’m licking my chops just thinking about that! :) xoxo, Jackie

  3. Gloria says

    Can’t wait to try this.Looks so yummy. Have you started your new job yet? Hope all is well with you and the family..

    • jackiegrandy says

      Hi Gloria! I hope you LOVE it! Yes, I’ve started my new job, but it slow to start as I’m waiting for approval on everything! Lots of things need to be done before the real work can start! :) xoxo, Jackie

    • jackiegrandy says

      Hi Kelli! I know you love that dip :) I even think you could use one of your other incredible dips mixed in with some quinoa and make up something delish! xoxo, Jackie

  4. says

    Okay, if this is ranked right up there with your beloved kale salad, then I HAVE to try this one! I love a wrap and this one looks so good! I love that at the end you say you make this without the tortilla and just have it as a salad, that would be great too!
    Hope you have a great day, Jackie! xoxo, Sharon

    • jackiegrandy says

      Hey girl! Yes, I would rank this up there iwth that salad, but that’s just me! I do love this sans the wrap as well, super yum both ways! xoxo, Jackie

  5. says

    You are my go-to girl for healthy food ideas! I’ve been pretty bad lately about lunches… throwing together some not so healthy choices. I needed this one for inspiration to get back into good habits. So excited to try this recipe out. Keep ‘em coming!

    • jackiegrandy says

      Hey girl! I’ve had to come up with some new healthy lunch choices or else I would end up eating being lazy and eating PB&J’s ;) I will keep em coming :) xoxo, Jackie

  6. Linda says

    Dearest Jackie, this looks so delicious and nourishing- just like your blog! So pleased that you are continuing with this blog- I would be more than happy with an occasional posting if that ensures your best well being! happiest of New Years!

    • jackiegrandy says

      Hi Linda! Thanks so much for your super kind words! I’m so happy to be posting an occasional recipe and so happy that you all are patient with me! Now I post when I find something or make something that makes my heart and tummy sing :) Wishing you all the best as well sweetie :) xoxo, Jackie

  7. says

    looks like you’ve done it again! what a great idea– i’m inspired after my lazy food week in which i cooked zero meals. i might sub in a little bit of rice (or the quinoa hating fiance might opt out) but looks delicious and filling :) hope the new job is treating you well so far.

    • jackiegrandy says

      Hey Cynthia! Don’t feel bad about having a lazy food week, I get in food ruts all the time, beleive me. I’m sort of in one now, as I’ve just been eating this wrap non-stop and I think I need to take a break and find something else to make ;)
      Yes, try the brown rice, but I will tell you that my quinoa hating kids like this wrap because between the cheese and the dip, they can’t tell that it’s quinoa that they’re eating. New job is good, but I’m trying to figure it all out and it can be a bit intimidating :) I guess that’s just how it goes in the beginning :) xoxo, Jackie

      • says

        I have to report back that the fiance loved the wraps– made with only quinoa, no rice! (He even rated them 8/10!) You were right– major success! They were really tasty & creamy. Thanks again! xoxoxo

        • jackiegrandy says

          Whoo hooo! I’m SO happy to hear that your fiance loved the wraps girl! The dip really disguises the taste of the quinoa, right? Thanks for trying the wraps and also thank your fiance for trying them as well! I’m proud of him :) xoxo, Jackie

  8. says

    oh friend keep it up! Posts like these are a gem! I love this wrap and can;t wait to try it out on the family this week. maybe friday? Before we head into a busy weekend. I can tell you are happy in your writings without you even saying it. Always thinking of you!
    Jessica

    • jackiegrandy says

      Thanks sweetie! I hope you and the boys enjoy these wraps. All is well with me and thanks for thinking of me :) xoxo, Jackie

  9. Leslie says

    I LOVE the sound of these recipes! BUT I am concerned about calories! How many calories are there in this wonderful wrap?

    • jackiegrandy says

      Hi Leslie! I’m not sure on the calorie thing. If I feeling like I want to cut back on the calories, then I will knock out some of the cheese. The tortillas I use are whole-grain flax tortillas and are low calorie. The rest of the ingredients, besides the cheeses are good calories and good fats, so I don’t fret about eating them. The avocado-tahini dip is full of healthy ingredients and fats as well. You can always make the wrap smaller in size as well. For dinner I tend to make a larger wrap and lunch a smaller one. :) xoxo, Jackie

  10. Kelly says

    Just made this without the tahini…..it’s soooooooo good. Stop what you are doing and make this wrap immediately.

    • jackiegrandy says

      Yaay Kelly! I love that you loved the wrap! Did you use the avocado dip and just omit the tahini? Curious! So happy you loved this! :) xoxo, Jackie

  11. says

    Jackie, I’m glad to see you back lately. I’ve been traveling ike crazy and its been to hard to comment Via my freaking iPhone :( I’ll say a prayer for you and the changes in your life. I hope the job is going well! I started my blog because I felt like there were so many blogs out that that portrayed a perfect life… the truth is none of us are perfect. so thanks for the honest post lately. Take care!

  12. Brendan says

    Hey there! Am attempting to make this right now w my girlfriend and we think the avocado/tahini dip is a little too bland for our taste. We added extra cilantro and lemon juice as well as a pinch of salt and cumin. Is there anything else we could add that would make it a little tastier? Or do you think once we add the cheese, beans and spinach, will that make it a little tastier? Would adding an onion maybe or some other veggie/fruit suffice? Anyways we love your stuff and want to perfect it!

    • jackiegrandy says

      Hi Brendan! Hmmm.. I woudl have suggested what you added already. Have you tried a bit of the dip with a tortilla chip? I personally think it has fantastic flavor, so I tend not to add anything more to the dip, but I totally get that people have different taste buds and some people like things with a bit more punch :) All the flavors in the wrap work great together. The melted feta and Monterey jack cheeses add a flavor punch to the wrap. The wrap has a nice flavor, but it’s not super intense in flavor if that’s what you’re looking for. It’s just a great combination to me! :) Anwyay, I hope you end up enjoying it. xoxo, Jackie

  13. Cindih says

    I just made this for lunch and it was wonderful! The next time I will go a little easy on the Tahini though because you are right, it can be a bit overpowering. I decided to skip the carbs and forego the wrap and ate it as a salad on a plate with a little extra spinach on the bottom. Thanks for the great recipe!

    • jackiegrandy says

      Hi Cindih! I’m so glad you made and loved the salad! Yes, I use exactly a 1/4 cup of tahini, as it can overpower the flavor of dip if you use too much. Good girl forgoing the carbs! I’m such a carb girl that I can’t seem to stay away from them ;) xoox, Jackie

  14. Kelly says

    I made the dip with just the other ingredients. I’ve already told friends about this one and they are dying for the recipe. Ps – my husband had a wrap and then asked for 2nds immediately. This is a keeper for sure!

    • jackiegrandy says

      Yaay Kelly! I’m so happy to hear that the wrap and dip (made with the tahini sauce this time) were both a success in your house, and I’m espically happy to hear that it was hubby approved :) Thanks so much for letting me know as well as passing on the recipe to your friends! :) xoxo, Jackie

  15. Jackie says

    This sounds so delish, but I also was concerned about calories, so I build the recipe in a nutrition calculator. It’s subjective based on the number of servings (I used 4) but here’s what I came up with: Without the Avocado Tahini Dip 1 wrap is 400 calories, with the dip is 480 calories. For me, that’s not bad at all. I can’t wait to make it.

    • jackiegrandy says

      Hi Jackie :) Thanks so much for doing the calorie research, you’re the best! It will totally help out my readers that are concerned with how many calories are in each wrap. I’m glad to hear that 480 calories is worth it! Yippee! I’m actually going to make a wrap for dinner right now and pair it with my lacinato kale salad! I’m so addicted to both of those! xoxo, Jackie

    • jackiegrandy says

      Hi Kimber! Awwww.. Thanks for stopping by girl! I’m so happy that you ended up making this after your crazy week and that you love the wrap as much as I do. I’m actually going to put one together now along with my kale salad. :) xoxo, Jackie

  16. Kaylee K says

    I have to admit this wrap was SOOO yummy! But at first it was a little too bland for me, so I actually threw in some chipotle peppers. & I didn’t have feta so I replaced it with goat cheese, it came out amazing! I’ve been eating it every day for a week now, thank you so much for this great recipe :-)

    • jackiegrandy says

      Yaay Kaylee! I’m so happy that you made and loved the wrap and that you’ve been enjoying it all week long :) Adding chipotle to the wrap sounds great and I’m sure it spices things up a bit! I might even add some of that chipotle paste I love to the sauce next time and see how it tastes :) xoxo, Jackie

  17. Linda says

    Another keeper! I had to make Australian substitutions again (adzuki beans and cheddar cheese) and I tried mountain bread wraps instead of tortillas, and a brown rice and quinoa blend that is readily available. But your combo is fab! We loved the dip, and the feta cheese really brought it all together. Last but not least, I had some kale salad left over! What a feast! Thank you again! You are really helping everyone to create nourishing meals! xx

    • jackiegrandy says

      Hi Linda! Wow, thanks for the super sweet comment! I’m so glad you loved it and that you found some amazing substitutions to add the the wrap! I feel it’s a wrap that you can really substitute anything into and have it taste great! Thank you for trying my recipes girl :) xoxo, Jackie

  18. Eunice Disney says

    Omg. I am so glad you are still blogging. I was extremely sad when I read that you were taking a break (but HAPPY for you) sad for me because I didn’t know any other blogger whose recipes I could count on being delicious and healthy. I am soooo excited to hear you are doing great with your new adventure, but mostly importantly, providing us with excellent recipes. Just love your site. Good luck. Best wishes!!!

    • jackiegrandy says

      Awwww Eunice! You’re super sweet and I’m so happy that you love all of the recipes on my blog. I’ve been having a hard time getting inspired lately for new recipes with working and all, but hopefully as I get used to it all, I will get inspired once again. In the meantime I have tons of great reciepes on the blog, right? I’m actually just strictly cooking from the blog myself and it’s so nice to know that I have a variety or easy weeknight meals, meatless meals and confort meals. Have a great week girl! xoxo, Jackie :)

  19. Martina Rosen says

    Making this tonight for a dinner party of 4 adults, as part of a 4 course meal.

    How many wraps does this recipe produce?

    Thank you!

    • jackiegrandy says

      Hi Martina! I can usually get 6 wraps maybe more? It just depends on how much quinoa you stuff them with. If you want to get more wraps, you can just use more black beans, avocado and spinach in the wraps. These are filling, believe it or not, so you don’t want to make them too big. When I stuff them too much I can only eat 1/2 of the wrap. I hope you all love them :) Let me know! xoxo,Jackie

  20. Abby says

    I love your recipes! I’m currently doing the Conscious Cleanse and was so happy to find this recipe! Sadly, I had to eat it without the tortilla and cheese, but still loved the tahini/quinoa/black bean mixture in a bowl with spinach! I sprinkled a few nuts on top and had a great meal.

    Thanks!

    • jackiegrandy says

      Hi Abby! I’m happy to hear that you loved these wraps (or should I say quinoa mixture since you couldn’t have the actual tortilla and cheese). ;) I love the addition of the nuts. I have these sprouted sunflower seeds so I may just sprinkle some of those on top myself next time :)
      xoxo, Jackie

  21. Jyll says

    just made this for lunch…super yum! i hate chopping cilantro so i just stuck the leaves in the mini prep and it worked perfectly ;) the avocado tahini dip is a teensy bit addicting…yikes! this recipe is a keeper…thanks!

    • jackiegrandy says

      Hi Jyll! I’m so happy that you love this recipe. Yes, that dip is addicting and I have to watch myself when I make it so that I don’t eat the whole thing and not have any for the wraps! :) xoxo, Jackie

  22. says

    Hi Jackie! I was wondering how long you think the quinoa/black bean mixture would keep in the fridge to make this super quick to assemble daily for lunch. I see the dip lasts about 4 days, but I’d love to just be able to scoop some out of a bowl, heat it and sprinkle it with the tahini dip. This looks great!

    • jackiegrandy says

      Hi Lauren. I usually keep the quinoa, black beans and tahini dip in separate containers for up to 4 days, but I’m sure that the black beans and quinoa would be fine mixed together for 4 days and even mixed in with the tahini dip. I’ve had the tahini dip and quinoa last 5 days, but I don’t advertise that to everyone just because. :) I hope you enjoy these wraps. I just made up a batch for the weekend. xoxo, Jackie

  23. says

    Hi Jackie, this recipe sounds truly delicious! I love avocado and looking at your pictures I just can’t wait to try it (probably tomorrow :).
    Best wishes
    Angel

  24. Marsha says

    I wanted to tryk this before inviting others, so I made small batches. The first was amazing, the others not so much. I believe in the proper proportions given here, this is very guest friendly.

    • jackiegrandy says

      Hi Marsha! Yes, the first ones always come out better! I wish there was a way to make batches of these wraps all at once instead of just one at a time :) Oh well. I’m glad you enjoyed the first one though! xoxo, Jacquelyn

  25. Dawn says

    Hi, just stumbled onto your site. Amazing recipe, black bean tortilla. I will be trying this in the next day or two! A suggestion I have is keep the abaca do stone in your avacado dips, it keeps the avacado from turning brown, stays bright green.

    • jackiegrandy says

      Hi Dawn! Awesome! So glad you loved these wraps and thanks for the abaca stone suggestion! I will totally look into that! xoxo, Jacquelyn

    • jackiegrandy says

      Hi Svhess! I’m sorry to say but I don’t really know the exact number of servings? It does make quite a few wraps, possibly 6-8? It really depends on how much of the quinoa mixture you use per wrap, as well as beans, spinach and cheese? You can make them huge and get 4-5 wraps or smaller and get 6-8 or more. I hope that helps! xoxo, Jacquelyn

  26. Anonymous says

    This looks delicious! I’m excited to try it! Question though, if I made this for my lunch, could I make it in the morning, keep it cold and enjoy it for lunch? Is it good cold?? or is it best hot. I’m on the road a lot so I wouldn’t have access to a microwave.

    • jackiegrandy says

      Hi there! I usually make up a wrap for lunch and take it to work, but I always re-heat it in the microwave if I do that. It’s truly best served warm. I’m not sure how it would be cold, but you could try it? I would try it hot the first time, just so you know how it really should taste. Maybe mix and warm up just the quinoa, tahini, beans and then top it with some feta and put just that in a warm thermos? I’ve done that before for my daughter to take to school for lunch and she says it tastes great! Anyway, I hope you love this wrap! xoxo, Jacquelyn

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