High Protein Refried Beans Quesadilla Recipe
Description
The High Protein Refried Beans Quesadilla is a nutritious and delicious option that blends plant-based protein with the rich flavors of Mexican cuisine. Perfect for vegetarians or anyone seeking a healthy, filling meal, this quesadilla is made with whole wheat tortillas and filled with creamy refried beans, fresh vegetables, and melted cheddar cheese. Ideal for lunch or dinner, it’s a satisfying dish that doesn’t compromise on taste or health.
Cuisine: Mexican
Course: Lunch
Diet: High Protein, Vegetarian
Ingredients
| Ingredient | Quantity |
|---|---|
| Whole Wheat Flour Tortilla | 4 tortillas |
| Black Eyed Beans (Lobia), soaked overnight | 1/2 cup |
| Rajma (Large Kidney Beans), soaked overnight | 1/2 cup |
| Tomatoes, chopped and pureed | 2 tomatoes |
| Onion, finely chopped | 1 onion |
| Garlic, finely chopped | 4 cloves |
| Sugar | 1/4 teaspoon |
| Cumin powder (Jeera) | 1 teaspoon |
| Tabasco Original Hot Sauce | 12 drops |
| Salt | To taste |
| Cheddar cheese, grated | 1 cup |
| Extra Virgin Olive Oil | 4 teaspoons, plus extra if required |
Nutritional Information (Approximate per serving):
| Nutrient | Amount per Serving |
|---|---|
| Calories | 300 |
| Protein | 15g |
| Carbohydrates | 38g |
| Fiber | 8g |
| Fat | 12g |
| Saturated Fat | 4g |
| Cholesterol | 20mg |
| Sodium | 400mg |
Preparation Time: 60 minutes
Cooking Time: 45 minutes
Total Time: 1 hour 45 minutes
Serves: 4
Instructions
-
Prepare the Beans
- Soak the Rajma (large kidney beans) and black-eyed beans (lobia) in water for 10 to 12 hours or overnight.
- In a pressure cooker, add the soaked beans along with water and cook for about 3 whistles. Reduce the heat and simmer for another 30 minutes until the beans are fully cooked.
- Once cooked, turn off the heat and let the pressure release completely. Set the beans aside.
-
Prepare the Vegetables
- While the beans are cooking, finely chop the onion and garlic.
- Chop the tomatoes and blend them into a puree for later use.
-
Cook the Refried Beans
- In a large pan, heat 2 teaspoons of extra virgin olive oil over medium heat.
- Add the chopped onions and garlic to the pan and sauté until they turn soft and golden brown.
- Add the pureed tomatoes, cumin powder, sugar, and Tabasco sauce. Stir and let the mixture simmer for a few minutes until the tomatoes soften.
- Add the cooked black-eyed beans and rajma to the mixture.
- Using a potato masher, mash the beans while stirring until the mixture reaches a smooth consistency, yet still maintains a slightly chunky texture.
- Season with salt and adjust the amount of Tabasco sauce according to your taste. Set the refried bean mixture aside.
-
Grill the Quesadillas
- Preheat a skillet or tawa over medium heat. Lightly warm the whole wheat tortillas for a few seconds on each side.
- Place one tortilla on the skillet. Spoon about 2 tablespoons of the refried bean mixture onto one half of the tortilla, leaving a small border around the edges.
- Sprinkle 2 tablespoons of grated cheddar cheese on top of the beans.
- Carefully fold the tortilla over to cover the filling, forming a semi-circle.
- Drizzle a little extra olive oil on top of the quesadilla and cook on medium heat for about 2 to 3 minutes, pressing gently to ensure the cheese melts and the tortilla crisps up.
- Flip the quesadilla carefully and cook the other side until golden brown and crisp.
- Once both sides are golden, remove from the pan and place on a serving plate.
- Repeat the process for the remaining tortillas and filling.
-
Serve
- Once all the quesadillas are grilled, cut them into triangular slices using a pizza cutter or a sharp knife.
- Serve the High Protein Refried Beans Quesadillas with a side of Mexican salsa and homemade sour cream for a complete meal.
Tips for the Perfect Quesadilla:
- If you prefer a spicier kick, feel free to add more Tabasco sauce or even some chopped fresh chilies to the refried beans.
- For extra flavor, you can mix in a handful of chopped cilantro or fresh lime juice into the filling before grilling the quesadillas.
- To make this recipe even more protein-packed, try adding a layer of sautéed spinach or some avocado slices inside the quesadilla before grilling.
Enjoy these High Protein Refried Beans Quesadillas as a satisfying and wholesome lunch or dinner, packed with flavor and nutrition. Whether you’re a vegetarian or simply looking for a healthier meal option, this dish will hit all the right spots!
