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

1,294 kcal

Protein
73 g
Carbs
156 g
Fat
45 g
Fibre
38 g

Amounts are scaled to your plan (×2).

In these plans

Ingredients

3 servings

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

  • Canned black beans, drained, rinsed 600 g ≈ 3 ½ cups
  • Ground cumin 1 tbsp
  • Chili powder 2 tsp
  • Whole wheat tortilla (25 cm) 12 tortillas 540 g
  • Frozen corn kernels, thawed 300 g ≈ 2 ¼ cups
  • Baby spinach, chopped 180 g ≈ 6 cups
  • Part-skim mozzarella, shredded 300 g
  • Olive oil 2 tbsp 25 g
  • Salsa 1 ½ cups 360 g
  • Plain Greek yogurt (0%) 360 g ≈ 1 ½ cups

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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