Recipes
Lunch

Black bean and corn quesadillas

Crisp whole wheat quesadillas filled with mashed black beans, corn, spinach and mozzarella, with salsa and yogurt for dipping.

Black bean and corn quesadillas

Vegetarian Quick Budget High protein

Prep
5 min
Cooking
10 min

Per serving

647 kcal

Protein
37 g
Carbs
78 g
Fat
23 g
Fibre
19 g

In these plans

Ingredients

2 servings

Check every ingredient for allergies and intolerances, and read product labels. Health and safety

  • Canned black beans, drained, rinsed 200 g ≈ 1 ¼ cups
  • Ground cumin 1 tsp
  • Chili powder ¾ tsp
  • Whole wheat tortilla (25 cm) 4 tortillas 180 g
  • Frozen corn kernels, thawed 100 g ≈ ¾ cup
  • Baby spinach, chopped 60 g ≈ 2 cups
  • Part-skim mozzarella, shredded 100 g
  • Olive oil 2 tsp
  • Salsa 7 ½ tbsp 120 g
  • Plain Greek yogurt (0%) 120 g ≈ ½ cup

Steps

  1. Mash the black beans with the cumin and chili powder using a fork, leaving some whole.
  2. Spread the beans over half of each tortilla, top with the corn, spinach and mozzarella, and fold the tortillas in half.
  3. Brush a large skillet with the oil and heat over medium heat.
  4. Cook the quesadillas for 3–4 minutes per side, pressing with a spatula, until golden and the cheese has melted.
  5. Cut into wedges and serve with the salsa and yogurt.

Tip: To pack, let them cool, wrap in foil and reheat in a dry skillet or toaster oven.

No pork or alcohol. Choose halal meat if you eat halal. Nutrition is worked out from USDA FoodData Central values and is an estimate.

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