Mexican Bean Quesadillas
Here's an easy recipe for quesadillas with a spicy bean filling. They are low in fat, quick, inexpensive and make a great alternative to sandwiches. I made them for lunch for some of my fellow mummy friends recently. They are fantastic at 49p and 425 calories per serving, plus the kidney beans fill you up until dinner so you're less likely to pick.
Quesadillas are basically hot sandwiches made from flour tortillas instead of bread. Quesadillas (pronounced case - a - deers) originate from Mexico and the word literally means "cheese in a tortilla". You can adapt your filling to include meat and other vegetables.
I make my quesadillas American style, which is two tortillas with the filling in the middle which you cut up like a pizza. The Mexican way is to use one tortilla in folded in half with the filling inside. I grill my quesadillas under a hot grill but you can toast them in a hot frying pan for a couple of minuites each side if you prefer.
Mexican Bean Quesadillas: Serves 4 for lunch:
Time: 15 - 20 minutes from start to finish
Cost: 49p per serving *
Calories: 425 per serving*
*not including sour cream or fresh corriander
- 4 large flour tortillas wraps
- 1 tablespoon sunflower oil
- 1 small onion chopped finely
- 1 clove garlic, crushed
- 2 x 400g tins red kidney beans, drained
- 1 x 400g tin chopped tomatoes, drained very well
- 2 teaspoons smoked paprika
- 1 teaspoon cumin
- 1 teaspoon ground coriander
- 1 teaspoon chilli powder (or to taste)
- 100g grated cheese
- Handful fresh coriander (optional)
- Sour cream to serve (optional)
- Fry the onion in a pan in the oil for 3-4 minutes until soft. Add the garlic, kidney beans, tomatoes and spices. Cook for around 5 minutes until heated through and bubbling. Use a potato masher to roughly mash the beans.
- Spread half the bean mixture over one of the tortilla wraps, sprinkle with half the cheese and half the coriander (if using). Place another tortilla on top to make a sandwich. Repeat with the remaining bean mixture, tortillas and cheese.
- Pop each quesadilla under a hot pre-heated grill for about 2-3 minutes on each side until it's golden and the cheese has melted. Watch very closely as they burn easily. Use a pizza cutter to slice each quesadilla into wedges and serve with sour cream if you like.
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