Breakfast quesadillas with black beans, spinach and mushrooms
Breakfast
SERVES:
4
4
DIFFICULTY:
Easy
Easy
PREP TIME:
10 minutes minutes
10 minutes minutes
COOK TIME:
10 minutes minutes
10 minutes minutes
FEATURED PRODUCT
Ingredients
- 1 tbsp olive oil
- 200 g button mushrooms (7oz), wiped clean and sliced
- 1 clove garlic crushed
- 400 g black beans (14oz), drained and rinsed
- 1 tomato diced
- 4 wholegrain tortillas
- ½ cup cheddar cheese grated
- 1 cup baby spinach leaves firmly packed
- hot chilli sauce to taste
- olive oil spray for toasting
- ⅓ cup natural yoghurt
- fresh coriander (cilantro) to garnish
Method
- Heat the olive oil in a large non-stick frying pan over medium–high heat. Add the mushrooms and cook, stirring, for 3–4 minutes or until golden.
- Add the garlic and cook for 30 seconds or until fragrant.
- Add the beans and tomato and cook for 1 minute or until heated through. Season to taste with sea salt and freshly ground black pepper. Set aside.
- Preheat a sandwich press. Spread a quarter of the mushroom mixture over half of a tortilla. Top with a quarter of the cheese, a quarter of the spinach leaves, and chilli sauce to taste. Fold the tortilla over to enclose the filling. Repeat with the remaining tortillas and fillings.
- Spray the quesadillas on both sides with oil. Cook in batches in the sandwich press for 3 minutes or until the quesadillas are crisp and the cheese has melted. (Alternatively cook the quesadillas in a large non-stick frying pan for 2 minutes each side.)
- Serve with a dollop of yoghurt, garnished with coriander.
Notes
Energy per serving: 1435kJ
Chrissy Freer, author of Supergrains and now Superlegumes (both published by Murdoch Books), creates delicious recipes with a holistic health focus. She has contributed to countless magazines and books as a recipe developer, nutrition writer, food editor, and stylist. You can find out more about Chrissy.
Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as required. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for personalises advice.
Nutritional information (per serve)
Calories: 340kcal | Protein: 16g | Fat: 12g | Saturated Fat: 4g | Sodium: 755mg | Fiber: 10g | Sugar: 7g
