Mexican Black Bean Quesadilla

A delicious, protein-rich and filling quesadilla made with black beans, vegetables, spices and cheese. It’s quick to prepare and perfect for a healthy Mexican-inspired meal.

Ingredients

• 1 whole-wheat tortilla/roti
• ½ cup boiled black beans
• ¼ cup finely chopped capsicum
• ¼ cup finely chopped onion
• 2 tbsp sweet corn
• 2 tbsp grated cheese
• 1 tsp olive oil
• ½ tsp cumin powder
• ½ tsp chilli flakes
• ½ tsp paprika or Kashmiri chilli powder
• ¼ tsp garlic powder
• Salt to taste
• 1 tsp lemon juice
• Fresh coriander
• Optional: chopped jalapeños

Method

1. Heat a pan and add 1 tsp olive oil. Sauté onion and capsicum for 2–3 minutes.
2. Add boiled black beans and lightly mash a few beans with the back of the spoon.
3. Add corn, cumin powder, paprika, chilli flakes, garlic powder and salt. Mix well.
4. Cook for another 2–3 minutes until the mixture becomes slightly dry.
5. Turn off the heat and add lemon juice and fresh coriander.
6. Place a whole-wheat tortilla on a pan. Spread the black bean filling over half of it and sprinkle cheese on top.
7. Fold the tortilla and cook on both sides until golden and crisp and the cheese melts.
8. Cut into triangles and serve with fresh salsa or a yogurt-based dip.

🥣 Quick Yogurt Dip

Mix thick yogurt with lemon juice, salt, roasted cumin powder and chopped coriander. Add a little chilli for extra flavour.

⚡ Advance Prep Tip

Prep the filling in advance: Boil and portion the black beans, then prepare the vegetable-bean mixture and refrigerate it in an airtight container for up to 3 days.

When ready to eat, simply spread the chilled filling on a tortilla, add cheese, fold and toast. Your quesadilla can be ready in 5–7 minutes!

Healthy Tip: Use a whole-wheat or multigrain tortilla and keep the filling vegetable-heavy for more fibre and better satiety.