Mixed Bean Quesadilla

KCAL	PRO	CARB	FAT	FIBER
458.6	18.4g	59.9g	13.5g	18.9g

Makes 2 portions

Mixed Beans 1 tin, drained and rinsed

Garlic 3 cloves, crushed

Olive Oil 1 tsp

Red Pepper 1 , deserved & chopped

Brown Onion 1 medium

Red Onion 1/2, peeled & chopped

Coriander sprig, fresh

Wholewheat wraps 2, largel

Spice Mixture paprika (1/2 tsp), cumin (1/2 tsp), oregano (1/2 tsp), cayenne (1/4 tsp)

Guac Mixture avocado (1), red chilli (1), red onion (1/2), coriander (1 tsp, chopped), juice of 1 lime, plum tomato (1 large)

Method

First, make the guac. To a bowl add 1/2 a red onion (chopped), 1 red chili (deseeded & chopped), 1 avocado (cored and mashed), 1 tsp of coriander (chopped), the juice of 1 lime, 1 plum tomato (chopped). Mix the ingredients well.

Next to a pan on low-medium heat add 1 tsp of olive oil, the other 1/2 of the red onion (chopped), 3 garlic cloves (crushed), and red pepper (deserved and chopped). Cook for 3 minutes.

Add the spice mixture and then add the beans (drained and rinsed). Cook for another 3 to 5 minutes. Remove the bean mixture and add them to a bowl. Set the bowl to the side and clean the pan to be used immediately again.

Place a wrap on the pan (without oil), on low-medium heat. To one half of the wrap, layer in the bean mixture, 20 grams of cheese, and a tablespoon of guac. Cook for 2-4 minutes before closing over the wrap.

Remove the wrap and cut it in half. Repeat the process from step 5 to make the second portion.

Alternatively, you can add a wrap to the pan and cook it for 3 minutes. Then remove it and add another wrap. Cover it with the entire bean mixture, and 2 tablespoons of guac. Add the precooked wrap on top and then simply cut into quarters when you remove it (this can be a little messy).

A quick-fire Mexican dish that is bursting with flavors. If you need a quick meal then this is perfect. Packed with fiber and a moderate serving of protein, this meal is sure to keep you fuller for longer.

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