Wholemeal bean quesadillas

Wholemeal bean quesadillas

By
From
The Medicinal Chef
Serves
2
Photographer
Martin Poole

I just love bean quesadillas. They remind me of my first job in a health food shop in the late 1990s. This shop made the best bean quesadillas ever, and I’d treat myself to one at the end of every shift. Gooey, rich, filling: they are comforting in a million ways.

Ingredients

Quantity Ingredient
olive oil, for cooking and brushing
2 garlic cloves, finely chopped
1 small green chilli, deseeded and finely chopped
1/2 teaspoon ground cumin
400g canned mixed beans, drained
150g fresh cherry tomatoes, coarsely chopped
2 large wholemeal tortillas
small bunch fresh coriander, coarsely chopped
large handful low-fat cheddar cheese, grated
sea salt
black pepper

Method

  1. Heat a little olive oil in a pan, add the garlic, chilli and cumin and cook gently for 2 minutes.
  2. Add the beans and the tomatoes, and continue to cook for about 10–15 minutes, or until the liquid from the tomatoes has virtually vanished, and you are left with a thick tomato-bean stew. Season it with salt and pepper. Preheat the oven to 180°C.
  3. Lay the tortillas out flat, spoon some of the mixture on the side of each one, then pat it down gently. Sprinkle some coriander over the top of the beans, then half the grated Cheddar on top of that. Fold the tortilla in half to make a parcel.
  4. Place the folded quesadillas on a baking tray, folded side down. Bake in the oven for about 10 minutes, or until golden. Alternatively, brush a ridged grill pan with a little olive oil and place over a medium-high heat. Griddle the quesadillas on both sides. Serve immediately.

Good for

  • Heart & circulation: High blood pressure, High cholesterol

    Digestive system: Constipation

    Reproductive & Urinary systems: Prostate health
Tags:
The Medicinal Chef
Dale
Pinnock
healthy
nutritional
medicinal
diet
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