Veggie quesadillas

Total Time 15 minutes
Course Lunch
Servings 4


  • 2 large tomato chopped
  • 1 red onion finely chopped
  • ½ cup Fresh coriander finely chopped
  • 1 lime juiced
  • 1 avocado mashed
  • 400 g 400g tin of no-added-salt red kidney beans rinsed, drained
  • 1 teaspoon paprika
  • 1 teaspoon ground cumin
  • 0.5 tsp chilli powder
  • ½ red capsicum finely chopped
  • 4 large wholegrain tortillas
  • ½ cup Reduced fat cheddar cheese grated
  • 2 cups baby spinach
  • ¼ cup light sour cream to serve
  • 4 cups mixed salad leaves to serve
  • 2 tbsp balsamic vinaigrette made with 1 part olive oil to 1 part balsamic vinegar, to serve


  • To make tomato salsa, in a small bowl combine tomato, red onion, coriander and half of the lime juice. In another small bowl, combine remaining lime juice and avocado. Set both bowls aside.
  • In a medium bowl, place kidney beans and mash gently with a fork. Stir through spices and capsicum.
  • Spread one quarter of the bean mixture over half a tortilla. Top with one quarter of the cheese and baby spinach. Fold tortilla over to cover. Repeat with remaining tortillas.
  • Place a large non-stick frying pan over a medium heat. Place two folded tortillas in pan. Cook for 2 minutes each side, carefully flipping with a spatula halfway through, until tortillas are golden and cheese has melted. Repeat with remaining two tortillas.
  • Cut each quesadilla into four wedges and divide among 4 plates. To serve, top with tomato salsa, mashed avocado and sour cream, with salad leaves tossed in vinaigrette on the side.


Calories: 418kcalCarbohydrates: 35gProtein: 15gFat: 23gSodium: 530mgFiber: 10gCalcium: 270mg
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