Grilled courgette, bean & cheese quesadilla

Vegetarian
Health score
30%
Grilled courgette, bean & cheese quesadilla
30 min.
4
489kcal

Suggestions


If you're looking for a delightful dish that perfectly marries the vibrant flavors of grilled courgettes with the hearty goodness of beans and melty cheese, then this Grilled Courgette, Bean & Cheese Quesadilla is just what you need! It’s a vegetarian recipe that’s not only quick to prepare, taking just around 30 minutes, but it also serves as a wholesome option for lunch, dinner, or whenever you crave something tasty yet nutritious. With each bite, you’ll experience the smoky char of courgettes, the satisfying creaminess of cheddar cheese, and a hint of spice from the green chili, creating a symphony of flavors that will leave your taste buds dancing.

Perfect for a busy weeknight or a leisurely weekend meal, these quesadillas are incredibly easy to assemble. They’re loaded with protein-rich pinto beans and topped with fresh coriander for an added burst of freshness. Whether you're cooking for yourself or sharing with friends and family, these quesadillas promise a delightful dining experience that everyone will enjoy. Plus, the combination of crispy tortillas and gooey cheese makes for an irresistible treat that’s hard to resist. So, gather your ingredients and fire up the griddle for some mouthwatering quesadillas that are sure to impress!

Ingredients

  •  onion finely chopped
  • tsp olive oil 
  •  garlic clove finely chopped
  • tsp ground cumin 
  • tbsp tomato purée 
  • 400 jicama drained and rinsed canned
  •  zucchini sliced
  • 175 cheddar cheese grated
  •  to 2 chilies slit green finely chopped
  • large handful cilantro leaves roughly chopped
  •  flour tortilla 

Equipment

  • bowl
  • frying pan
  • grill

Directions

  1. Fry the onion in half the olive oil for about 5 mins or until soft. Stir through the garlic and cumin. Cook over a low heat for 1 min more.
  2. Add the tomato pure, pinto beans and a few tbsp of water.
  3. Heat through, then mash up with the back of a fork and season.
  4. Meanwhile, toss the courgette slices in the remaining oil with some seasoning.
  5. Place on a hot griddle pan and cook for a couple of mins each side until tender and grill marked.
  6. Place to one side.
  7. Mix the cheese, chilli and coriander in a bowl.
  8. Spread the bean pure over half of the tortillas.
  9. Lay over courgette slices and scatter with cheese mixture. Top with the remaining tortillas, pressing the two together. Cook in batches in the hot griddle pan, carefully turning, for about 1-2 mins each side or until the cheese has begun to melt and the tortillas are crisp.
  10. Serve in wedges.

Nutrition Facts

Calories489kcal
Protein14.83%
Fat45.42%
Carbs39.75%

Properties

Glycemic Index
46.25
Glycemic Load
11.57
Inflammation Score
-8
Nutrition Score
23.990435061247%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
1.38mg
Kaempferol
0.19mg
Myricetin
0.06mg
Quercetin
7.3mg

Nutrients percent of daily need

Calories:488.88kcal
24.44%
Fat:25.01g
38.47%
Saturated Fat:10.95g
68.43%
Carbohydrates:49.25g
16.42%
Net Carbohydrates:39.67g
14.42%
Sugar:9.64g
10.71%
Cholesterol:43.75mg
14.58%
Sodium:785.91mg
34.17%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.37g
36.74%
Vitamin C:51.6mg
62.55%
Calcium:454.93mg
45.49%
Phosphorus:417.47mg
41.75%
Selenium:27.41µg
39.15%
Fiber:9.58g
38.32%
Manganese:0.75mg
37.55%
Vitamin B2:0.55mg
32.24%
Folate:119.34µg
29.84%
Vitamin B1:0.43mg
28.48%
Iron:4.28mg
23.77%
Vitamin B6:0.43mg
21.41%
Potassium:735.23mg
21.01%
Vitamin B3:3.71mg
18.53%
Zinc:2.7mg
18.02%
Magnesium:71.81mg
17.95%
Vitamin K:18.15µg
17.29%
Vitamin A:854.78IU
17.1%
Copper:0.24mg
12.24%
Vitamin E:1.76mg
11.72%
Vitamin B5:0.79mg
7.89%
Vitamin B12:0.46µg
7.73%
Vitamin D:0.26µg
1.75%