Black Bean Quesadilla

Name: Black Bean Quesadilla
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 2 servings
Ingredients: 2 large wraps (120g) Tortilla; 1 tin, drained and roughly mashed (200g) Black Beans; grated (60g) Cheddar Cheese; 1 pepper, finely diced (100g) Bell Peppers; 1 tomato, diced (80g) Tomatoes

Recipes · Lunch · Recipe, Typed Supps

Crisp on the outside, molten in the middle, and on the table in ten minutes.

Allergens and patterns

Contains gluten, milk. Fits: Vegetarian, Pescatarian, Halal, Kosher.

Ingredients

2 large wraps (120g) Tortilla — The shell. Dry pan, medium heat, and press it down — that is the whole technique.
1 tin, drained and roughly mashed (200g) Black Beans — Fibre and plant protein, mashed so the filling holds together instead of falling out.
grated (60g) Cheddar Cheese — The glue as much as the flavour. Calcium and protein come along with it.
1 pepper, finely diced (100g) Bell Peppers — Vitamin C, and moisture the beans need.
1 tomato, diced (80g) Tomatoes — Drain it well or the quesadilla steams instead of crisping.

Nutrition per serving

Calories: 425.5 kcal
Protein: 22.4g
Carbohydrate: 54g
of which sugars: 5.2g
Fat: 12.9g
of which saturated: 7g
Fibre: 11.1g
Sodium: 618.1mg

Method

Mash the beans roughly with a fork and season them well.
Spread over half of each tortilla, add the peppers, tomato and cheese, and fold.
Toast in a dry pan, pressing down, for about three minutes a side until crisp.