High carbQuick

Bean & Cheese Quesadilla

Low heat. The cheese has to melt before the wrap burns.

15 min Serves 1 Stove, Frying pan

Per serving

923

kcal

43.1 g

protein

112.9 g

carbs

33.5 g

fat

4.7 g protein per 100 kcal · 20.2 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 1 serving.

  • Tortilla wrap124 g
  • Black beans150 g
  • Cheddar cheese70 g
  • Bell pepper (red)80 g
  • Onion60 g
  • Salsa(optional)40 g

Method

  1. 1Crush the beans roughly with the softened onion and pepper.
  2. 2Spread over one wrap, cheese on top, second wrap over.
  3. 3Dry pan, medium-low, four minutes a side, pressed flat.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

Softening onions (and what 'soft' looks like)Show

Softening cooks the raw sharpness out of onions and turns them sweet. It is the start of most sauces, stews and curries.

  1. Heat the oil over medium heat, add the onion and a pinch of salt (it draws out water and speeds things up).
  2. Stir every minute or so. You want a gentle sizzle, not a loud fry.
  3. After about 5–8 minutes the pieces go glossy, floppy and see-through at the edges. That is 'softened'.
  4. Keep going another few minutes and they start turning golden — sweeter still. Only do that if the recipe says 'golden'.

Ready when: Floppy, shiny and slightly see-through, with no raw crunch when you taste a piece.

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.