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Mini bean quesadillas
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These healthy mini bean quesadillas are a crowd-pleaser and perfect for lunchboxes, parties, or a quick mid-week meal. Packed with flavor and easy to customise, they’re a good source of protein and excellent source of fibre, to keep you feeling fuller for longer.
6
Serves
0
Serves of Fruit
(Per Serve)
1.4
Serves of Vegetables
(Per Serve)
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INGREDIENTS:
- 2 tsp olive oil
- 1 small red onion, finely diced
- 2 gloves garlic, crushed
- 2 tsp paprika
- 1 tsp ground cumin
- 1 medium green capsicum, finely diced
- 400g black beans, rinsed and drained
- 2 tbsp tomato paste
- 1/4 cup water
- 2 cups baby spinach leaves
- 1 cup reduced fat cheese, grated
- 6 medium wholemeal or wholegrain wraps
METHOD:
- Pre-heat over to 200°C (180°C fan-forced) and line 2 large baking trays with paper.
- Heat the olive oil in a large frypan over medium heat. Add onion, garlic, paprika and cumin and cook for 2-3 minutes, or until softened.
- Add the capsicum to the pan and cook for a further 2 minutes.
- Add the black beans, tomato paste and 1/4 cup water and stir. Reduce heat to low and cook for 5 minutes to thicken.
- Add the spinach leaves to the pan and stir until wilted. Remove from heat.
- Working one at a time, place 1 wrap on a chopping board. Add a sixth of the bean mixture to half of the wrap, top with grated cheese and fold the wrap over. Cut the wrap into thirds and then place on the prepared baking trays. Repeat the process for the remaining 5 wraps.
- Place the trays in the oven and bake for 15 minutes, or until golden and crisp.
RECIPE NOTES:
- Leftover baked quesadillas can be stored in an airtight container in the fridge for up to 3 days
- Instead of cooking the quesadillas in the oven, you can cook them in batches on a sandwich press, or cook them in a fry pan with some spray oil
- If you don’t have black beans, red kidney beans, four bean mix or cannellini beans will all work well as a substitute
- Feel free to top with some mashed avocado just before serving
NUTRITION: Per Serving
1459g
kJ
10.35g
Fat
3.13g
Sat. Fat
46.1g
Carbs
7.6g
Sugars
7.4g
Fibre
15.4g
Protein
816.2mg
Sodium
NUTRITION: Per 100 grams
651g
kJ
4.62g
Fat
1.4g
Sat. Fat
20.6g
Carbs
3.4g
Sugars
3.3g
Fibre
6.9g
Protein
364.2mg
Sodium
