Mexican Red Bean Quesadillas
with Avocado and Corn Salsa
Simple and tasty, Mexican style!
Cals 1205 · Prot 55 · Carbs 117 · Fat 52
Vegetarian
Family Friendly
Tips for Kids
30 min
Simple and tasty, Mexican style!
Cals 1205 · Prot 55 · Carbs 117 · Fat 52
Vegetarian
Family Friendly
Tips for Kids
Ingredients
Filling
Red onion
1 Piece
Garlic cloves
2 Piece
Red kidney beans
240 Grams
Vegetable oil
1 Tbsp
Salt
0.5 Tsp
Taco seasoning
10 Grams
Tomato paste
30 Grams
Water
100 ML
Sour cream
4*
60 Grams
Black pepper
0.5 Tsp
Salsa
Avocado
1 Piece
Cucumber
1 Piece
Cherry tomatoes
150 Grams
Fresh coriander
15 Grams
Sweet corn kernels
145 Grams
Lime
2 Piece
To serve
8'' tortilla wraps
10*11*
4 Piece
Grated mozzarella
4*
150 Grams
Grated orange cheddar
4*
60 Grams
Vegetable oil
1 Tbsp
Allergens
*4 Milk, *10 Wheat, *11 Gluten
Due to production methods, we cannot guarantee our products are completely free from any allergen such as
Peanuts,
Tree Nuts,
Sesame Seeds,
Milk,
Egg,
Fish,
Crustaceans,
Molluscs,
Soya,
Wheat,
Gluten,
Lupin,
Mustard,
Sulphur dioxide and
Celery.
Nutritional information
| Per Serving* | |
|---|---|
| Energy (kJ/kcal) | 5038 / 1205 |
| Fats (g) | 52.3 |
| of which saturated (g) | 28 |
| Carbohydrates (g) | 117 |
| of which sugars (g) | 18.9 |
| Fibers (g) | 24.3 |
| Proteins (g) | 55.1 |
| Salt (g) | 4.1 |
*The nutritional information only applies to ingredients
supplied by Hello Chef. The cooking process and
additional ingredients added at home will affect
total values.
Before you start
Please wash your hands and rinse all fresh fruits and vegetables prior to cooking.
Instructions
1 Prep
- Peel and finely chop the red onion.
- Peel and mince the garlic.
- Drain and rinse the kidney beans.
- Heat a large pan over a medium heat with a drizzle of oil.
- Once hot, add the onion with a pinch of salt and fry for 5 min.
- Add the garlic, taco seasoning and tomato paste and fry for 1 min further.
2 Simmer
- Add the kidney beans and the measured water to the pan.
- Cover with a lid and cook, stirring occasionally, for 7-10 min.
- After 7-10 min, using a potato masher, mash the beans until smooth.
- Fold in half of the sour cream (reserve the rest for serving).
- Season with pepper to taste.
Tip! If cooking for kids, set aside a portion of bean sauce before adding the sour cream and mashing the remaining.
3 Make salsa
- Meanwhile, halve the avocado and remove its stone.
- Scoop the avocado out of its skin and chop it into chunks.
- Chop the cucumber, cherry tomatoes and coriander.
- Drain the sweet corn.
- Add the lot to a large bowl with a squeeze of lime juice to taste and mix well.
Tip! If cooking for kids, set aside a portion of cucumber, cherry tomatoes, sweet corn and coriander to use as 'sprinkles' before combining the remaining.
4 Assemble
- Place half of the tortilla wraps onto a board.
- Sprinkle with half of the grated cheeses.
- Spread the bean mash over the top in an even layer.
- Sprinkle with the remaining cheese.
- Top with the remaining tortilla wraps and press down firmly - these are your quesadillas.
Tip! If cooking for kids, set aside a portion of grated cheese to use a sprinkles.
5 Fry
- Heat a separate large pan over a medium heat with a drizzle of oil.
- Once hot, add a quesadilla and cook for 2-3 min, pressing down with a spatula.
- Flip and cook for 2 min further.
- Repeat this process with the remaining quesadillas.
Tip! Nervous about flipping the quesadillas with a spatula? Cover the pan with a large plate, hold it firmly, flip the pan and slide the quesadilla back into the pan.
6 Serve
- Slice the quesadillas into triangles and serve them with the avocado and corn salsa, and the remaining sour cream.
Tip! If cooking for kids, serve the bean sauce, cucumber, cherry tomatoes, sweet corn and tortillas separately. Serve the sour cream, grated cheese and coriander as 'sprinkles' to the side.
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