Black Bean Quesadillas

Thursday, January 25, 2018. Author NIcola Hanson and Sabrina Neilson

Serves 1

Black beans are high in fiber, which is good for gut health. They’re also rich in potassium, folate and vitamin B6, important for a healthy cardiovascular system. Adding spinach also packs these quesadillas with lots of micronutrients, including vitamins A, C, E, K, iron, copper and zinc.  

Ingredients

1 pitta / wrap

2 oz black beans, cooked (60g)

1/2 cup of spinach leaves

1/4 avocado

1 medium tomato

1/2 yellow pepper

1/4 red onion

1 clove of garlic, crushed

1 tsp smoked paprika

2 tbsp low-fat Greek yogurt

A handful of fresh cilantro

Instructions:

1.  Chop spinach, red onion, tomato and avocado, and mix together with the black beans, pepper and smoked paprika.

2.  Use the mixture to fill the pitta/wrap

3.  Place the filled pitta/wrap into a pre-heated sandwich press. Grill for 2-5 minutes or until golden. 

4.  Mix yogurt with the crushed garlic to make garlic yogurt dip. 

5.  Serve the quesadilla together with the yogurt dip. 

Nutritional Profile per serving

Kcal:  425

Protein:  18g

Carbs:  66 g

Fat:  11 g