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Black Bean Quesadilla

This creamy spiced black bean quesadilla is so easy to make and really punches with flavour, it also has no added oil so is great for cardiovascular health and packed full of fibre

Prep time : 5 mins | Cook time : 1 0mins | Total time : 15mins | Makes: 3 Servings | Difficulty: Easy

These Black bean Quesadilla are so good!!! A quesadilla traditionally is help together by cheese which in spanish is queso so hence the name quesadilla. Here we make a cashew cheese by soaking cashew nuts overnight and then blending them to make a beautiful rich and fibre rich cheese sauce which helps hold this together and add more whole food sources of fat. There are 3 components in these quesadillas, the cashew cheese, sliced avocado and a beautiful spiced black bean salsa. These make a wonderful lunch or quick easy dinner.

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Creamy spiced black bean Quesadilla


Creamy spicy, crispy and oh so delicious! These are low in fat, oil free and only take 10-15 mins to make – they make a wonderful dinner or healthy snack. Although tamari is not technically a mexican condiment Dave jokingly said when he was last in mexico he found a bottle in an asian store! It does give more flavour and saves time so worth using if you can.

15 minutes

Serves 2

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Ingredients
 

  • 4 wholewheat tortillas or corn tortillas
  • 1 x 400g can of black beans
  • 2 spring onions
  • 1/2 red onion
  • 10 cherry tomatoes
  • 1 red chilli
  • 1 avocado
  • 1 tsp cumin seeds
  • 1 tsp ground cumin
  • 1/4 tsp smoked paprika
  • 1/4 tsp cinnamon
  • ¼ tsp ground black pepper
  • 1 tsp ground coriander
  • 1 tbsp tamari
  • Pinch salt
  • ½ lemon/ juice 1 lime
  • Small bunch fresh coriander

Cashew cheese sauce

  • 200 g cashew soaked
  • 150 ml oat milk
  • 1/2 tsp garlic powder
  • 1 tsp lemon juice
  • ½ tsp salt

Instructions
 

  • In a bowl add the cashew nuts and pour on just boiled water and leave to soak for 5 mins.
  • Peel and slice the red onion in thin stips. Slice the spring onions at an angle thinly.
  • Drain and rinse the black beans. Quarter the cherry tomatoes and finely chop the coriander and red chilli (remove the seeds if you like it less spicy). Peel and slice the avocado into thin slices.
  • Heat a non stick pan on high heat, once hot add the sliced onions, spring onion and chilli and fry for 2 mins stirring continuously. Add the spices, tamari, lime juice, salt and fry for 30 seconds. Next add the drained beans and quartered cherry tomatoes and cook for 2 mins mashing and stirring.
  • Drain and rinse the cashew nuts and add to a blender along with the rest of the ingredients for the cashew cheese and blend till nice and super smooth.
  • Clean the pan and dry it, once hot add a tortilla and leave to heat up for 10 seconds. Spoon on a generous serving of the cashew cheese across the full tortilla, a good dollop of the fried blackbean salsa on ½ the tortilla, top with sliced avocado some diced coriander, and a sprinkle of chilli. Fold over the tortilla, and once starting to brown and crisp up around the corners remove from the pan and slice on a chopping board.
  • Repeat with the remaining tortillas and fillings. Keep any remaining cashew cheese to use for other sandwiches it will last 5 days in the fridge.
  • Enjoy!

Nutrition

Calories: 1019kcalCarbohydrates: 95gProtein: 29gFat: 65gSaturated Fat: 12gPolyunsaturated Fat: 11gMonounsaturated Fat: 35gSodium: 1101mgPotassium: 1746mgFiber: 17gSugar: 23gVitamin A: 1212IUVitamin C: 82mgCalcium: 317mgIron: 13mg

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2 responses to “Black bean Quesadilla”

  1. Stephen says:

    5 stars
    such a crowd pleasing meal – all the family adored these!

  2. Marylou says:

    5 stars
    So good and filling, made this for dinner tonight and leftovers for lunch tomorrow.

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