
Smokey Bean Quesadilla
Blood Sugar: 11Servings: 3Preparation Time: 10minMeal Category: Lunch
Micronutrients:CalciumVitamin AMagnesium
Macronutrients per 100g
Energy
175kcal
Sugar
5g
Fat
6g
Fiber
5g
Sat fat
3g
Protein
8g
Carbs
23g
Sodium
114mg
Ingredients
- 400g / 14.11oz drained and rinsed Mixed beans
- 100g / 3.52oz grated Smoked Cheddar or vegan cheese
- 1 tsp Smoked paprika
- 1 tsp Garlic granules
- 2 large Tortilla wraps
Preparation
- In a large flat-bottomed bowl, mash 400g / 14.11oz drained and rinsed Mixed beans to a lumpy paste.
- Stir in 100g / 3.52oz grated Smoked Cheddar or vegan cheese, 1 tsp Smoked paprika, and 1 tsp Garlic granules.
- Heat a large dry frying pan over medium heat.
- Place one Tortilla wrap on the pan and spoon half the filling onto one half of the Tortilla wrap, then fold over to enclose.
- Add the second Tortilla wrap to the pan and repeat with the remaining mixture.
- Cook for 4-5 minutes on each side, flipping once the underneath has started to turn golden.
Micronutrients % of RDI
Iron
1% of RDI
Magnesium
39% of RDI
Vitamin C
2% of RDI
Omega 3
5% of RDI
Vitamin A
67% of RDI
Calcium
16% of RDI
Folate
21% of RDI
Good to know
Ensure mixed beans have no added salt. You can use vegan cheese as an alternative.
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