Bean & veggie quesadillas
A quick Mexican-inspired recipe with beans, veggies and whole-wheat tortilla wraps.
Ingredients
- 4 whole-wheat tortilla wraps
- olive or canola oil cooking spray or substitute with 1 tbsp oil
- 1 red or yellow onion Thinly sliced
- 1 red, yellow or green bell pepper seeds removed, sliced
- 2 cups mushrooms sliced
- 1/2 cup frozen corn thawed
- 1 400g can beans, e.g. red kidney beans Any beans work well
- 1 tsp each garlic powder, ground cumin, paprika, oregano more or less to taste
- 2 tbsp chili sauce (e.g. Sriracha) more or less to taste
- salt and pepper to taste
- 1 cup grated cheese of choice plant-based cheese for vegan
Instructions
- Heat a large non-stick pan and spray well with cooking spray.
- Add the onion & bell-pepper and cook until the onion is translucent. Add a splash of water if the onion starts to stick.
- Add the mushrooms, frozen corn, beans, spices and sauce and stir-fry for 5 minutes, until the mushrooms are cooked to your liking. Add a splash of water if needed.
- Taste and adjust seasoning, then remove the bean filling from the pan and wipe the pan clean.
- Place a tortilla wrap on the pan on high heat and allow to toast for a minute or so. Place 1/4 of the filling + 1/4 of the grated cheese on the wrap and fold over. The wrap should be brown, firm and toasty. Remove from the pan and repeat with the remaining wraps.
- Serve with a chopped salad & roast veg or oven-baked chips. A blob of plain yoghurt goes well with this dish.
Notes
Nutrition information per quesadilla: 300 kcal, 40 g carbohydrates, 15 g fiber, 17.3 g protein, 8.7 g fat.