Cheesy bean & chipotle quesadillas

Health score
18%
Cheesy bean & chipotle quesadillas
17 min.
4
430kcal

Suggestions

Ingredients

  • 800 bean salad mixed canned
  • tbsp chipotle sauce 
  • small pack coriander chopped
  • 140 leicester cheese red grated
  •  pack flour tortillas 

Equipment

  • bowl
  • frying pan
  • oven
  • potato masher
  • microwave

Directions

  1. Drain the beans, reserving 2 tbsp of the can water. Tip into a bowl with the reserved water, chipotle sauce, coriander and half the cheese. Mash everything well with a fork or potato masher.
  2. Lay out 4 tortillas, then spread each with of the cheesy beans. Top with the remaining cheese, then top with another tortilla and use your hands to press them together.
  3. Heat a griddle on a medium-high heat. Microwave each quesadilla for 45 secs to start the cheese melting, then griddle for 1-2 mins on each side, until the quesadillas are golden and charred. Repeat with the rest, keeping warm in a low oven.
  4. Cut them into wedges to serve.

Nutrition Facts

Calories430kcal
Protein14.58%
Fat34.49%
Carbs50.93%

Properties

Glycemic Index
20.25
Glycemic Load
10.54
Inflammation Score
-6
Nutrition Score
17.253913236701%

Flavonoids

Quercetin
0.26mg

Nutrients percent of daily need

Calories:429.53kcal
21.48%
Fat:16.58g
25.51%
Saturated Fat:9.34g
58.36%
Carbohydrates:55.09g
18.36%
Net Carbohydrates:40.01g
14.55%
Sugar:10.46g
11.62%
Cholesterol:36.05mg
12.02%
Sodium:634.36mg
27.58%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.77g
31.55%
Fiber:15.08g
60.32%
Vitamin C:40.53mg
49.13%
Calcium:336.98mg
33.7%
Phosphorus:322.24mg
32.22%
Selenium:19.86µg
28.37%
Vitamin B1:0.34mg
22.81%
Folate:87.01µg
21.75%
Manganese:0.42mg
20.93%
Vitamin B2:0.33mg
19.59%
Iron:3.46mg
19.2%
Vitamin B3:3.09mg
15.46%
Potassium:410.86mg
11.74%
Magnesium:44.68mg
11.17%
Zinc:1.62mg
10.8%
Copper:0.16mg
7.98%
Vitamin B6:0.16mg
7.76%
Vitamin E:0.93mg
6.22%
Vitamin K:6.47µg
6.16%
Vitamin B12:0.28µg
4.67%
Vitamin B5:0.37mg
3.71%
Vitamin A:157.29IU
3.15%