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Black bean quesadillas

2.5 serves of vegetables in each serve

Preparation time: 5 minutes

Cooking time: 15 minutes

Serves: 4

2.5 serves of vegetables in each quesadilla

Diet and Allergies:

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Ingredients

Olive oil spray
½ onion, sliced
½ red capsicum, sliced
½ cup no added salt black beans, rinsed and drained
¼ tsp garlic powder
¼ tsp onion powder
½ tsp paprika
2 tsp ground cumin
½ cup water
2 avocados, peeled & sliced
½ bunch coriander, chopped
½ lemon juiced
4 wholemeal tortillas or wraps
1 tomato, diced
1 cup reduced-fat cheddar cheese, grated
Pinch of salt
4 tbsp light sour cream

Method

Spray a non-stick fry pan with olive oil and heat over medium-high heat. Saute the onion and capsicum for 2-3 minutes or until tender. Add the black beans, garlic powder, onion powder, paprika and cumin. Add the water to the pan. Stir and cook for another minute. Transfer mixture into a small bowl and set aside.

In a small bowl, mash the avocados with a fork and mix in the coriander and lemon juice, season with salt and pepper to taste.

Spread a quarter of the mashed avocado over half of the tortilla. Top with bean mixture, diced tomatoes and cheese. Fold the tortilla closed over the vegies. Repeat until all tortillas are filled and all the filling is used.
Rinse and wipe down the fry pan and return to the heat. Spray with a light layer of olive oil.

Pan fry on medium-high heat for 2-3 minutes per side or until the outside is crispy and the cheese has fully melted. Serve with light sour cream if desired.

Note: The quesadillas can still be pan fried even if being packed for a lunch box. Simply cool and serve cold in the lunch box.

Variation

Add 250g beef mince to the onion and fry until brown and cooked through. Continue with the recipe.

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