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Black bean quesadillas

Image of three stacked blackbean quesadillas on baking paper on a round metal baking tray with sliced limes for serving in the background
(1)
Preparation time: 5 minutes
Cooking time: 15 minutes
Makes: 4
 
Serves: 4
Image of three stacked blackbean quesadillas on baking paper on a round metal baking tray with sliced limes for serving in the background
  • 2.5 serves of vegetables per 
  • quesadilla
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Ingredients

Olive oil
½ onion, sliced
½ red capsicum, sliced
½ cup no-added-salt black beans, rinsed and drained
¼ tsp garlic powder
¼ tsp onion powder
½ tsp paprika
2 tsp ground cumin
½ cup water
2 avocados, peeled & sliced
½ bunch coriander, chopped
½ lemon, juiced
4 wholemeal tortillas or wraps
1 tomato, diced
1 cup reduced-fat cheddar cheese, grated
Pinch of salt
4 tbsp light sour cream (optional)

Savvy swaps

You can swap:

Black beans
Kidney beans
Fresh lemon juice
20mL bottled lemon juice

Tips

Method

Step 1
Grease a non-stick fry pan with olive oil and heat over medium-high heat.

Step 2
Fry the onion and capsicum for 2-3 minutes or until tender.

Step 3
Add the black beans, garlic powder, onion powder, paprika and cumin to the pan and then add the water. Stir and cook for another minute. Set aside.

Step 4
In a small bowl, mash the avocados with a fork and mix in the coriander and lemon juice, season with salt and pepper to taste.

Step 5
Spread a quarter of the mashed avocado over half of one tortilla.

Step 6
Top with a quarter of the bean mixture, diced tomatoes and cheese.

Step 7
Fold the tortilla closed over the vegies.

Step 8
Repeat with the remaining tortillas and filling.

Step 9
Rinse and wipe down the fry pan and return to the heat.

Step 10
Grease with a light layer of olive oil.

Step 11
Pan fry each quesadilla on medium-high heat for 2-3 minutes per side or until the outside is crispy and the cheese has fully melted.

Step 12

Serve with light sour cream if desired.


Serving suggestion: Add 250g beef mince to the onion and fry until brown and cooked through. Continue with the recipe.  

Food safety tip: If you are taking leftovers for lunch, the quesadillas can be fried and cooled. They need to be kept cold so pack an ice brick. 

Tips

Rating

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Some images on this site have been supplied by Cancer Council Western Australia's Crunch & Sip website

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