Mini Bean Quesadillas

These healthy mini bean quesadillas are a crowd-pleaser and perfect for lunchboxes, parties, or a quick mid-week meal. Packed with flavour and easy to customise, they’re a good source of protein and excellent source of fibre, to keep you feeling fuller for longer.

Nut freeVegetarianEasyDinnerLunchbox
10 min prep
30 min cook
6 serves
1.3 serves of veg
  • 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, no added salt, rinsed and drained
  • 2 tbsp tomato paste, no added salt
  • 1/4 cup water
  • 2 cups baby spinach leaves
  • 1 cup reduced fat cheese, grated
  • 6 8-inch light wraps*

*To make gluten free: use gluten free wraps.

  1. Pre-heat over to 200°C (180°C fan-forced) and line 2 large baking trays with paper.
  2. 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.
  3. Add the capsicum to the pan and cook for a further 2 minutes.
  4. Add the black beans, tomato paste and 1/4 cup water and stir. Reduce heat to low and cook for 5 minutes to thicken.
  5. Add the spinach leaves to the pan and stir until wilted. Remove from heat.
  6. 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.
  7. Place the trays in the oven and bake for 15 minutes, or until golden and crisp.

Serving suggestions:

  • Black beans can be swapped for other beans you may have on hand such as red kidney beans, four bean mix or cannellini beans.
  • Green capsicum can be swapped for red or yellow capsicum.  Spinach leaves can be swapped for frozen spinach, just defrost and squeeze out any excess liquid before adding it in step 5 to warm and stir through.
  • Lite wraps can be swapped for other tortilla wraps you may have on hand such as salt reduced wraps or wholemeal/ wholegrain wraps.
  • Quesadillas can be cooked in batches on a sandwich press or cook them in a fry pan with a light spray of oil.
  • Try topping with some mashed avocado and diced tomato or cucumber just before serving.

Storage: Leftover baked quesadillas can be stored in an airtight container in the fridge for up to 3 days.

Kids in the kitchen: Depending on your child’s age and skill, they can help measure the ingredients, rinse the beans and sprinkle the cheese.

Important

When preparing this recipe:

  • Double check the food label ingredient list for any allergens each time you purchase it.
  • Prevent any allergen contamination during preparation, cooking, and serving with proper hygiene and avoiding cross-contact with allergens.

Nutritional Facts

Serving size: 210g Per serving Per 100g
Energy (kJ) 1032 492
Protein (g) 13.8 6.6
Fat (g) 5.7 2.7
Sat. Fat (g) 2.8 1.3
Sugars (g) 4.8 2.3
Fibre (g) 5.8 2.7
Sodium (mg) 656 312

Acknowledgement

Health and Wellbeing Queensland

Healthy Eating

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