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

5 servings

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

  • Canned black beans, drained, rinsed 1 kg ≈ 5 ¾ cups
  • Ground cumin 1 ½ tbsp 10 g
  • Chili powder 1 tbsp 10 g
  • Whole wheat tortilla (25 cm) 20 tortillas 900 g
  • Frozen corn kernels, thawed 500 g ≈ 3 ¾ cups
  • Baby spinach, chopped 300 g
  • Part-skim mozzarella, shredded 500 g
  • Olive oil 3 ½ tbsp 45 g
  • Salsa 2 ¼ cups 600 g
  • Plain Greek yogurt (0%) 600 g ≈ 2 ¾ 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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