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Breakfast quesadillas with black beans, spinach and mushrooms

Breakfast quesadillas with black bean
Breakfast

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SERVES:
4
DIFFICULTY:
Easy
PREP TIME:
10 minutes
COOK TIME:
10 minutes

Ingredients

  • 1 tbsp olive oil
  • 200 g (7oz) button mushrooms, wiped clean and sliced
  • 1 garlic clove, crushed
  • 400 g (14oz) can black beans, drained and rinsed
  • 1 vine-ripened tomato, diced
  • 4 large wholegrain tortillas
  • 1/2 cup grated cheddar cheese
  • 1 cup firmly packed baby English spinach leaves
  • hot chilli sauce, to taste
  • olive oil spray, for toasting
  • 1/3 cup cup natural yoghurt
  • coriander (cilantro) leaves, to garnish
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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.

Nutritional information (per serve)

Calories: 340kcal | Protein: 16g | Fat: 12g | Saturated Fat: 4g | Sodium: 755mg | Fiber: 10g | Sugar: 7g
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