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