vegetarian quesadillas

This vegetarian quesadilla is a #HubSquad submission from one of our lovely members Laura Hartsuiker! We suggested adding red capsicum or other extra vegetables (eggplant, onion, silverbeet) and swapping to mountain bread wraps for a whole food-based and plate-modelled meal. We’ve also added the nutritional content.

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vegetarian quesadillas
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5 from 1 vote

Vegetarian Quesadillas

Cheesy, spicy and packed with flavour, what more could you want from a Mexican feast?
Prep Time30 mins
Cook Time12 mins
Total Time42 mins
Course: Main Course
Cuisine: Vegetarian, Wholefoods
Keyword: black beans, corn, wrap
Servings: 6 people
Calories: 532kcal
Author: Laura Hartsuiker

Ingredients

  • 1 corn, cob canned corn kernels also work
  • 1 zucchini medium, diced
  • 1 capsicum, red diced
  • 2 mushroom, portobello large, diced
  • 4 tomato, common diced
  • 420 g beans, black, canned drained and rinsed
  • 250 g rice, brown, instant Mexican style
  • 3 tbsp chipotle Mexican style
  • 1 cup parsley, flat leaf, fresh finely chopped
  • 6 wrap, wholemeal mountain bread brand
  • 1 cup cheese, tasty, low fat grated
  • ¾ cup yoghurt, greek
  • 1 lime juiced

Instructions

  • Pre-heat oven to 200 degrees celsius. Line two trays with baking paper.
  • Chop and prepare all the ingredients before starting.
  • Lightly spray corn, zucchini and mushrooms with oil and season with salt and pepper.
  • Preheat a BBQ or grill pan on high heat. Cook corn, zucchini, capsicum and mushrooms turning often until tender.
  • Cool corn, cut off kernels and place in a bowl with cooked zucchini, capsicum and mushrooms.
  • Add the tomato, beans, rice, chipotle sauce and three-quarters of the parsley. Stir to combine.
  • Lay wraps, one at a time, on oven trays.
  • Spread 1 cup of vegetable mixture over one half of each wrap. Top with cheese and fold over. Repeat to make 6 quesadillas in total.
  • Grill in oven until slightly brown on top.

To make the dressing:

  • Combine yoghurt and lime juice into a bowl. Season with salt and pepper.
  • Serve hot quesadillas topped with dressing and the rest of the chopped parsley.

Notes

Whole foods: 85%
1 serve of the recipe provides:
  • 1 ½ serve carbohydrate
  • 1 serve protein
  • ½ serve fat
  • 2 serves of vegetables

Nutrition

Calories: 532kcal | Carbohydrates: 70.5g | Protein: 24.2g | Fat: 13.5g | Saturated Fat: 5.1g | Sodium: 1006mg | Fiber: 12g | Sugar: 18.5g | Calcium: 495mg