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Black bean quesadilla with speedy guacamole

Cheesy, cripsy and super easy these are sure to become your go-to for quick lunches and dinners

20 mins
8 ingredients
$4 / person
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Black bean quesadilla with speedy guacamole

Ingredients

Serves = 4

  • 1 ripe avocado, remove seed and scoop out the flesh
  • 2 sprigs coriander, roughly chop the leaves
  • 1 lime, juiced
  • 1 can black beans or kidney beans, drain off liquid and rinse with water
  • ½ red capsicum, seeds removed and flesh cut into small cubes
  • 1 small red onion, remove ends and papery skin then finely chopped
  • ⅔ cup grated reduced-fat cheese
  • 4 large wholemeal or wholegrain tortillas

It’s this easy

  • In a bowl mash the avocado with a fork
  • Add the coriander and juice of half the lime and mix
  • Cut the remaining lime into wedges
  • Set these aside while you make the quesadillas
  • In a bowl mix together the beans, capsicum, onions and cheese
  • Warm a frying pan on the stove over a medium heat. Add a small amount of oil followed by one of the tortillas. Evenly spread the bean mixture to cover half of the tortilla and fold the tortilla in half
  • Cook for 2-3 minutes. Using a spatula carefully flip the quesadilla and cook for another 2-3 minutes. You want the quesadilla to be golden on both sides and the cheese melted
  • Cook the remaining quesadillas
  • Cut the quesadillas into wedges and serve with guac and lime wedges

Tweaks

  • The quesadillas also cook really well in a sandwich press. Just give the tortilla a small brush or spray of olive oil before you cook them
  • If you're using small tortillas put the filling over the entire tortilla and place another one on top instead of folding the tortilla in half
  • You can try these with all sorts of fillings. It's a great way to use up leftover vegetables, cooked fish, chicken or meat
  • Ok for gluten, soy and sesame if choosing correct tortillas

Notes

Nutrition information (per serve):

  • Energy (1571kJ)
  • Protein (17.6g)
  • Total fat (15.8g)
  • Saturated fat (7.1g)
  • Carbohydrate (34.3g); Starch (28.0g), Sugars (6.2g), Added sugars (1.5g), Free sugars (1.5g)
  • Dietary fibre (13.2g)
  • Sodium (708mg)
  • Calcium (263mg)
  • Iron (3.2mg)

Allergies

Contains: Gluten, Dairy, Sesame, Soy, FODMAPs.
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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

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