Smokey Bean Quesadilla

Smokey Bean Quesadilla

Blood Sugar: LowServings: 3Preparation Time: 10minMeal Category: Lunch
Micronutrients:Vitamin AVitamin CFolateMagnesiumCalcium

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

1. In a large flat-bottomed bowl, mash 400g / 14.11oz drained and rinsed Mixed beans to a lumpy paste.
2. Stir in 100g / 3.52oz grated Smoked Cheddar or vegan cheese, 1 tsp Smoked paprika, and 1 tsp Garlic granules.
3. Heat a large dry frying pan over medium heat.
4. Place one Tortilla wrap on the pan and spoon half the filling onto one half of the Tortilla wrap, then fold over to enclose.
5. Add the second Tortilla wrap to the pan and repeat with the remaining mixture.
6. Cook for 4-5 minutes on each side, flipping once the underneath has started to turn golden.

Micronutrients % of RDI

Iron
11% of RDI
Magnesium
63% of RDI
Vitamin C
17% of RDI
Omega 3
1% of RDI
Vitamin A
1% of RDI
Calcium
34% of RDI
Folate
22% of RDI

Good to know

Ensure mixed beans have no added salt. You can use vegan cheese as an alternative.

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