Black Bean and Corn Quesadillas

• 分量: 1 serving
• 調理時間: 9 minutes
• 総時間: 15 minutes

材料

2 tortillas (8-inch (use corn tortillas for gluten free)

3 tablespoons corn (freshly cooked or canned and rinsed, 45 grams)

3 tablespoons tomatoes (diced, 30 grams)

3 tablespoons black beans (freshly cooked or canned and rinsed, 45 grams)

½ jalapeño (finely diced)

¼ teaspoon cumin (0.5g)

¼ teaspoon paprika (0.5g)

¼ teaspoon chili powder (0.5g)

1 teaspoon chopped parsley (finely chopped, 1g)

½ cup vegan shredded cheese (60g)

chopped parsley (for garnish)

2 tablespoons vegan sour cream

手順

In a bowl, mix together the corn, tomatoes, black bean, parsley, cumin, paprika, chili powder and jalapeños.

Place the two tortillas down on a plate or cutting board. On one of the tortillas, add black bean mixture and spread over the tortillas. Sprinkle the cheese over the mixture. Cover with the other tortilla and press together.

In a pan over medium high heat, add the coconut oil to grease the pan.

Place the quesadilla in the pan to cook until crispy, about 3 minutes, and then flip. NOTE: If you're having trouble flipping, you can slide it on to a plate then flip it in the plate then place it back onto the machine. Remember that the cheese is holding it together, so press it firmly together to ensure both sides are sticking together.

When crispy, remove from the pan and place onto a plate. Cut into four equal pieces (I like to use a pizza cutter) and top with the greek yogurt or coconut yogurt and some parsley. Enjoy!

栄養

• カロリー: 474 kcal
• 脂肪総量: 17 g
• 飽和脂肪: 5 g
• ナトリウム: 984 mg
• 炭水化物総量: 67 g
• 食物繊維: 9 g
• 糖質総量: 6 g
• タンパク質: 13 g