Cheesy Black Bean Quesadilla
|Canned black beans||14 Ounce, drained and rinsed (1 Can, 400 Gram)|
|Ground cumin||1⁄2 Teaspoon|
|Dried oregano||1⁄2 Teaspoon|
|Dried chili flakes||1 Teaspoon|
|Spring onions||2 , trimmed, sliced|
|Red pepper||1 , cut into ½ inch squares|
|Cheddar||3 Ounce, grated (80 Gram)|
|Freshly ground black pepper||To Taste|
|10 inch flour tortillas||4 (Ready Made)|
|Garlic||1 Clove (5 gm), peeled, cut in half|
|Vegetable oil||2 Tablespoon|
|Fresh coriander leaves||1⁄2 Cup (8 tbs), washed, chopped (1/4 Cup Extra For Serving)|
|Ripe avocado||2 , peeled, stone removed, chopped (1 Extra For Serving)|
|Fresh lime||1 , juiced (Plus Extra Lime Wedges, To Serve)|
|Lime wedges||4 (For Serving)|
|Pumpkin seeds||3 Tablespoon, shells removed (1 Tablespoon Extra For Serving)|
1. In a bowl, mix together the black beans, cumin, oregano, dried chilli flakes, sliced spring onions, chopped pepper and grated cheese until well combined, using your hands to squash the beans. Season, to taste, with salt and freshly ground black pepper.
2. Lay the tortillas out on a clean work surface. Rub the cut sides of the garlic clove vigorously all over the tortillas.
3. Divide the bean mixture between two of the tortillas, spreading the mixture out using a spoon to completely cover the tortillas.
4. Place the remaining two tortillas on top of the mixture, making sure the sides you rubbed with garlic are facing inwards. Gently press down to form two sandwiches.
5. Heat half of the oil in a large frying pan over a medium heat. Add one of the quesadillas to the pan and fry for 3-4 minutes on each side, pressing the quesadillas down from time to time using a spatula, until the tortillas are crisp and golden-brown on both sides and the filling has melted. Remove from the pan carefully and set aside to drain on kitchen paper. Keep warm.
6. Repeat the process with the remaining oil and the second quesadilla.
7. Meanwhile, in a small bowl, mix together the coriander, avocado, lime juice and a pinch of salt until well combined. Set aside.
8. When the quesadillas are cooked, add the pumpkin seeds to the pan they were cooked in. Fry for 1-2 minutes, or until golden-brown, then add them to the coriander and avocado mixture.
9. To serve, slice each quesadilla into six pieces and divide the slices between two serving plates. Scatter over the remaining coriander leaves, chopped avocado and roasted pumpkin seeds. Garnish the plate with the lime wedges.
Calories 376 Calories from Fat 202
% Daily Value*
Total Fat 23 g35.8%
Saturated Fat 6.1 g30.3%
Trans Fat 0 g
Cholesterol 14.9 mg5%
Sodium 567.4 mg23.6%
Total Carbohydrates 33 g10.9%
Dietary Fiber 10.5 g41.8%
Sugars 3.1 g
Protein 12 g24.6%
Vitamin A 22.4% Vitamin C 65.2%
Calcium 23.4% Iron 12.7%
*Based on a 2000 Calorie diet