Vegie quesadillas

Photographer: iStockphoto.com

Try these low cost vege quesadillas for a healthy, tasty lunch or dinner, so easy and quick to make in 15 minutes, high in calcium and fibre with an easy gluten free option.

Serves: 4

Time to make: 15 mins

Ingredients

More weights & measures

2 medium tomatoes, chopped
1 small red onion, finely chopped
½ cup fresh coriandercilantroX, finely chopped
juice of 1 lime
1 avocado, mashed
400g can no-added-salt red kidney beans, rinsed, drained
1 teaspoon paprika
1 teaspoon ground cumin
¼–½ teaspoon chilli powder
½ red capsicum, finely chopped
4 large wholegrain tortillas
½ cup grated reduced-fat cheese
2 cups baby spinach
¼ cup light sour cream, to serve
4 cups mixed salad leaves, to serve
2 tablespoons balsamic vinaigrette (made with 1 part olive oil to 1 part balsamic vinegar), to serve

$AVER recipes were costed at $5 or below at the time of publication. We are mindful that seasonal and regional availability and price fluctuations occur - click here for healthy shopping tips for greater savings.

Instructions

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1 To make tomato salsa, in a small bowl combine tomato, red onion, coriander and half of the lime juice. In another small bowl, combine remaining lime juice and avocado. Set both bowls aside.

2 In a medium bowl, place kidney beans and mash gently with a fork. Stir through spices and capsicum.

3 Spread one quarter of the bean mixture over half a tortilla. Top with one quarter of the cheese and baby spinach. Fold tortilla over to cover. Repeat with remaining tortillas.

4 Place a large non-stick frying pan over a medium heat. Place two folded tortillas in pan. Cook for 2 minutes each side, carefully flipping with a spatula halfway through, until tortillas are golden and cheese has melted. Repeat with remaining two tortillas.

5 Cut each quesadilla into four wedges and divide among 4 plates. To serve, top with tomato salsa, mashed avocado and sour cream, with salad leaves tossed in vinaigrette on the side.

Variations

Make it gluten free: Use gluten-free tortillas (or wraps) and check ground spices and sour cream are gluten free.

HFG tip

Quesadillas can also be cooked in a sandwich press for 2 minutes or until golden and cheese has melted.

Nutrition Info (per serve)

Calories 418 cal

Kilojoules 1750 kJ

Protein 15 g

Total fat 23 g

Saturated fat 7 g

Carbohydrates 35 g

Sugar 8 g

Dietary fibre 10 g

Sodium 530 mg

Calcium 270 mg

Iron 3.3 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.