Bean quesadillas

Author: Joanne Turner

Photographer: Mark O'Meara

Serves: 4

Time to make: 15 mins

Ingredients

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spray oil
1 teaspoon cumin
2 teaspoons chilli powder
1 onion, diced
2 cloves garlic, minced
1 large red capsicum, finely chopped
1 stalk celery, finely chopped
400g can corn sweetcornXkernels, drained, rinsed
420g can lite baked beans in tomato sauce
4 wholegrain wraps
½ cup grated reduced-fat cheese
2 cup baby rocketarugulaX
2 medium-sized tomatoes, diced
1 ripe avocado, diced
lime wedges, to serve

Instructions

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1 Spray a small non-stick frying pan with oil and set over a medium heat. Add cumin, chilli powder, onion and garlic to pan with capsicum and celery. Cook for 3-4 minutes or until soft.

2 Add corn and baked beans to pan. Cook for 2-3 more minutes or until sauce thickens.

3 Preheat a sandwich press. Spray outsides of wraps with oil. Place 1 wrap in sandwich-press and spread with bean mixture. Scatter with cheese and top with other wrap. Press sandwich-press lid gently and cook for 2-3 more minutes or until cheese melts and wrap is warmed through. Transfer quesadilla to a plate. Repeat process for the 2 remaining wraps.

4 Cut quesadillas in quarters and place 2 quarters on each serving plate. Place rocket, tomatoes and avocado in a salad bowl. Toss.

5 Top quesadilla quarters with salad and serve with lime wedges.

Variations

Make it gluten free: Check spices and beans are gluten free and use gluten-free wraps.

HFG tip

To stop bean mixture from spilling in the sandwich press, leave a 2cm border from edge of wrap.

Nutrition Info (per serve)

Calories 431 cal

Kilojoules 1800 kJ

Protein 18 g

Total fat 23 g

Saturated fat 4 g

Carbohydrates 45 g

Sugar 16 g

Dietary fibre 14 g

Sodium 690 mg

Calcium 280 mg

Iron 3.5 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.