Bean quesadilla with tomato salsa

Author: Kerrie Ray - Food Writer, Home Economist

Photographer: Mark O'Meara

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Serves: 1

Time to make: 5 mins

Ingredients

More weights & measures

¼ cup chilli-flavoured beans
¼ cup corn sweetcornXkernels
½ small red capsicum, chopped
1 spring onion, chopped
25g reduced-fat cheddar, grated
2 small (40g) wholemeal pita pockets
½ cup baby spinach
¼ small avocado, diced
1 tomato, chopped
1 tablespoon chopped coriandercilantroX (optional)
1 tablespoon reduced-fat sour cream, to serve

Instructions

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1 In a small bowl, lightly mash beans, corn, capsicum, spring onion and cheddar.

2 Top a pita pocket with baby spinach and bean mixture. Top with remaining pita pocket and toast in sandwich press for 1-2 minutes, or until cheese melts.

3 Combine avocado, tomato and coriander (if using) to make salsa. Cut cooked quesadilla in half or quarters. Top with tomato salsa and sour cream.

Variations

Make it gluten free: Use gluten-free pita and check beans and sour cream are gluten free.

Nutrition Info (per serve)

Calories 594 cal

Kilojoules 2490 kJ

Protein 24 g

Total fat 22 g

Saturated fat 7 g

Carbohydrates 70 g

Sugar 20 g

Dietary fibre 15 g

Sodium 810 mg

Calcium 330 mg

Iron 3 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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