BLACK BEAN & CHEESE QUESADILLAS with AVOCADO SALSA

I have a slight obsession with black beans, as some of you may be able to tell (they have appeared on this blog many times!). The recipe below is loosely based on a Bill Granger recipe and is a favourite lunch and dinner meal of mine. These quesadillas are quite filling and are such an easy vegetarian recipe to whip up. I like to make them on mountain bread as they are lighter and lower in calories than flour tortillas. Black beans are now readily available at all major supermarkets; just make sure to read the labels and buy a brand with a low sugar content! 

INGREDIENTS

Quesadillas 

• 2 x 400g tin black beans, drained & rinsed
• 100g light tasty cheese, grated
• 1 spring onion, finely sliced
• 2 tablespoons fresh coriander, finely chopped
• 2 teaspoons taco seasoning 
• 8 flour tortillas or 8 mountain wraps 
• rice bran / olive oil 

Avocado Salsa

• 1 ripe avocado, mashed 
• 1 spring onion, finely chopped
• 1 tablespoon fresh coriander, finely chopped
• 1 tomato, finely diced
• 100g cucumber, finely diced
• 2 tablespoons lime juice

COOKING 

1. Combine the black beans, cheese, spring onion, coriander, taco seasoning and a generous amount of ground black pepper in a large bowl and mix well. 

2. Heat a large frying pan over medium heat, adding 1 teaspoon oil. Swirl oil to coat the pan, then place 1 tortilla or mountain wrap in the oil and swirl to coat. Spoon 1/4 of the black bean mixture onto the tortilla and spread it towards the edges, then cover with another tortilla/wrap, pressing down the edges so that they stick together (or also do). After 2-3 minutes, carefully flip the quesadilla and brown the other side for the same amount of time or slightly less. When cooked place on a plate and cover to stay warm. Repeat this process until all tortillas/wraps are used, adding more oil only when needed. You may need to turn the heat down to medium-low from medium once the pan heats up, as the quesadillas will brown much quicker. 

3. Whilst the quesadillas are cooking make the avocado salsa by combining all the ingredients and adding ground black pepper and a pinch of sea salt. 

Cut the quesadillas into quarters and serve the quesadillas alongside 1/4 of the avocado salsa. 

Serves / 4 (4 quarters per person = 2 tortillas / 2 mountain wraps)
Total Preparation time / 10 minutes 
Total Cooking time / around 20 minutes 

x Emily 

BEEF with CORN & AVOCADO SALSA

Fresh corn is so much tastier than canned corn, so make sure you use the good old garden-fresh stuff when making this recipe. This is a great dinner, as it is light on the carbs and heavy on the vegetables (or fruit if you consider avocado and tomato vegetables). I added in some brown lentils for extra protein, however this did up the calorie count substantially to 599 per serving (it was 511 calories per serve without the lentils). You could use less lentils or slightly less steak for a lighter meal. This was a very simple, faintly Mexican meal to make. For vegetarians, I’d suggest using another corn on the cob and more lentils or beans to get the protein up! 

Ingredients

• 1 large corn on the cob (250g) 
• 2 medium tomatoes (155g), finely diced
• 1 x 400g tin brown lentils, rinsed & drained 
• 80g ripe avocado, chopped
• 2 tablespoons fresh coriander (6g), roughly chopped
• 2 teaspoons lime juice (10g)
• 400g lean beef steak (fillet or rump), fat removed
• 1/2 teaspoon rice bran oil
• pinch of ground black pepper
• 1 lime (50g) cut into wedges 

Cooking 

1. Microwave the corn on high for 3 minutes, covered in glad wrap, then set aside to cool for a few minutes. Once cool enough to hand, remove the husk and silk. Place the corn cob upright on a chopping board and cut down the cob vertically, using a sharp knife, to remove all the kernels. 

2. Combine the tomatoes, corn kernels, lentils, avocado, coriander and lime juice in a medium bowl. 

3. Brush the steaks with oil and dust with pepper. Heat a medium fry-pan or chill grill over medium high and cook steaks for 2-3 minutes per side or cooked to your preference. Remove from heat and leave to sit on a plate, loosely wrapped in al foil for a few minutes to rest. Slice meat to your liking. 

4. Divide the steak between two plates and top with salsa and lime wedges 

Serves / 2 

Total Preparation time / 15 minutes 

Total Cooking time / 20 minutes 

Total Calories / approx. 599 per serve 

x Emily