Wholemeal Bean Quesadillas and Salad

Wholemeal Bean Quesadillas and Salad

Cheese is full of calcium which may help reduce PMS-related low mood symptoms. It also contains tryptophan, an amino acid that helps promote serotonin, the feel-good brain chemical. Beans are a great source of iron which helps the transportation of oxygen in our bodies keeping us feeling energised.

Ingredients

  • 1 tbsp. olive oil
  • 2 cloves garlic
  • 1 onion (approx. 120g), chopped
  • ½ tsp. ground cumin (optional)
  • Pinch chilli flakes (optional)
  • 1 x 400g tin mixed beans in water, drained
  • 200g cherry tomatoes, chopped
  • 2 wholemeal tortillas (approx. 70g each)
  • 1 x 15g bunch coriander
  • 50g grated cheddar cheese
  • 50g rocket leaves
  • ½ avocado (approx. 90g) stone removed and sliced.
  • ½ lemon juice

Preparation time:

Cooking time:

Skill level:

Medium

Serves:

Two

Method

  1. Preheat the oven to 200C (180C Fan).

  2. Add the olive oil, garlic, onion and spices to a pan and heat gently. Add the lid and sweat for 5-10 minutes until the onions are soft.

  3. Add the beans and the tomatoes and cook for a further 10 minutes until the tomatoes start to soften. Season with salt and pepper.

  4. Lie the tortillas out flat on a baking sheet and place half the bean mixture on each half of the tortilla followed by the grated cheese. Fold the tortillas over and press down gently. Place in the oven for 5-10 minutes until golden.

  5. To make the salad place the rocket leaves and avocado in a bowl and dress with some lemon juice, salt and pepper.

  6. Serve the salad with the quesadillas and sprinkle with coriander.

Nutritional information per serving:

kcalories

600

protein

22g

carbs

36g

fat

30g

Print recipe

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