These hearty black bean and tomato quesadillas are a quick and easy vegetarian snack or light meal served with a salad. We made them with full flavoured Isle of Wight tomatoes and served them with guacamole and yoghurt on the side.
Nutrition Facts
Tomato and bean quesadillas
Amount Per Serving
Calories 477
Calories from Fat 162
% Daily Value*
Fat 18g28%
Saturated Fat 8g50%
Cholesterol 32mg11%
Sodium 202mg9%
Potassium 967mg28%
Carbohydrates 54g18%
Fiber 19g79%
Sugar 3g3%
Protein 26g52%
Vitamin A 1235IU25%
Vitamin C 11mg13%
Calcium 294mg29%
Iron 5mg28%
* Percent Daily Values are based on a 2000 calorie diet.
Tomato and bean quesadillas
A spicy snack or lunch dish
Servings: 4
Calories: 477kcal
Equipment
- Frying pan
Ingredients
- 250 g tomatoes (we used Isle of Wight tomatoes)
- 2 tbsp olive oil
- 1 red onion finely chopped
- 3 garlic cloves crushed
- 1 tsp sweet smoked paprika
- 1 tsp ground cumin
- 1 tsp chilli flakes
- 800 g tinned beans (we used 2 tins of black beans and cannellini beans drained and rinsed
- Salt and pepper
- Four large tortilla wraps
- 120 g cheddar cheese
Method
- Chop the tomatoes into small pieces. If using cherries, quarter them.
- Heat the olive oil in a frying pan and cook the onions until soft but not coloured, about five minutes.
- Add the garlic and cook for another minute. Add the spices and cook for another couple of minutes before adding the tomatoes, cook for about five minutes until they have begun to soften.
- Now add the beans to the pan, crushing them slightly with the back of your spoon ora potato masher. Turn off the heat and set to one side.
- Now place the first wrap in a large, dry frying pan over a medium heat for a minute or so until it has just started to colour. Turn it over and put a generous couple of spoonful’s of the bean mixture on one half of the wrap and top with cheese. Fold the wrap over to make a half moon. Press down with a spatula and allow to cook for a couple of minutes before carefully flipping over to cook the other side. Repeat with the remaining wraps.
- Cut each wrap in half to make triangles and serve with guacamole, sriracha and/or yoghurt.
Nutrition
Calories: 477kcal | Carbohydrates: 54g | Protein: 26g | Fat: 18g | Saturated Fat: 8g | Cholesterol: 32mg | Sodium: 202mg | Potassium: 967mg | Fiber: 19g | Sugar: 3g | Vitamin A: 1235IU | Vitamin C: 11mg | Calcium: 294mg | Iron: 5mg
Recipe courtesy of The Tomato Stall
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