Vegetarian Quesadilla Recipe

• Black beans are high in plant-based protein and fibre, supporting muscle health and digestion.
• Corn provides fibre and essential vitamins like B vitamins and folate.
• Capsicum is rich in vitamins A and C, and antioxidants that support immune function and reduce inflammation.

INGREDIENTS 

• 1 whole wheat tortilla (approx. 60g)

• 1/2 cup (60g) black beans, cooked

  and drained

• 1/4 cup corn kernels, cooked

• 1/4 cup capsicum, chopped

• 1/4 cup zucchini, chopped

• 1/4 cup shredded cheddar cheese

• 1/4 avocado, sliced

• 1 tbsp Greek yogurt (for serving)

• 1 tsp olive oil

• 1 clove garlic, minced

• 1/2 tsp cumin

• 1/2 tsp chili powder

• Salt and pepper to taste

• Fresh coriander, chopped

METHOD

Heat the olive oil in a fry pan over medium heat. Add the minced garlic and sauté until fragrant.

Add the black beans, corn, capsicum, zucchini, cumin, chili powder, salt, and pepper. Cook for 5-7 minutes, until the vegetables are tender.

Place the tortilla on a flat surface. Sprinkle half of the shredded cheese on one half of the tortilla.

Add the cooked vegetable and bean mixture over the cheese. Top with the remaining cheese.

Fold the tortilla in half, pressing gently to secure the filling.

Heat a non-stick skillet over medium heat. Place the quesadilla in the skillet and cook for 2-3 minutes on each side, until the tortilla is golden brown and the cheese is melted.

Remove the quesadilla from the skillet and cut it into wedges.

Top with sliced avocado and a dollop of Greek yogurt. Garnish with fresh coriander.

PER SERVE

• CAL 400
• PROTEIN 17g
• FIBRE 12g
• FAT 17g
• CARBS 45g

You can see our full healthy living program here.