High-Protein Bean and Vegetable Quesadillas
Super high in protein and flavor, these quesadillas are fun to make and to eat!
Ingredients
- 1 onion minced
- 2 cloves garlic, minced
- 1 red pepper, minced
- 1 block tofu (~400g/15oz) pressed and crumbled (optional but adds extra protein)
- 1/4 cup tomato paste (60g)
- 2 cans red or black beans (800g/28oz) rinsed and drained
- 1.5 tbs chili powder could also add taco seasoning to taste instead of individual spices! see note
- 1 tsp cumin
- 1 tsp onion powder
- 1/2 tsp garlic powder
- 1 tsp paprika
- 1/8 tsp red chili flake (add 1/4-1/2tsp if you want it to be more spicy)
- 1 tbs lemon juice juice from 1/2 a lemon
- mexican tortillas for serving
- 1 can corn (300g/10oz)
- 1 tsp salt
Instructions
- Heat 2tbs of olive oil in a large skillet over medium high heat. Add the onion and saute a few minutes, then add the garlic and red pepper and sauté over medium heat for 5 more minutes while you prepare the beans and tofu
- Squeeze the tofu in a clean kitchen towel so that most of the liquid comes out on the towel and the tofu starts to crumble. Crumble the tofu into the pan
- Add the beans which have been drained and rinsed to the mixture and add in all of the spices, salt, tomato paste, and a splash of water. Mash down with the back of a wooden spoon to make the mixture mushy. This allows it to stay well in a quesadilla without falling apart.
- Allow to cook together for 5-10 minutes on a medium-low heat until the flavors have melded together, then add the lemon juice and remove from heat
- Lay each tortilla flat and add the filling to one half of it and then fold over the tortilla for form a quesadilla. Heat a pan over medium-high heat and toast each side until heated through and lightly toasted.
- Cut into triangles and enjoy! I highly recommend serving with some sliced avocado for a creamy cool kick as well as your favorite salsa.
Notes
You can add taco seasoning instead of all of the individual spices, this is a great time saver. Just add 2-3 tablespoons, adding it one spoon at a time with a splash of water and keep tasting until you reach your desired taste.