Hearty black bean and sweet corn quesadilla
This is a recipe I created especially for my 12yr old son Orlando, for the recipe eBook we wrote together, Real Food for Hungry Teens.
As it’s his favourite recipe from the book, we thought we would share it with everyone.
I kept his love of bold, punchy flavours in mind and I was absolutely bang on cause he LOVES this recipe!! Even my capsicum/coriander-sceptic (to put it mildly) daughter gobbles them up (what a relief to get all those extra veges into her!).
The best part is that they make a versatile breakfast (#thinkoutsidethecerealbox) lunch or dinner option.
- 1 tin of black beans (or you could kidney beans or a mix)
- Juice of half a small lime
- Pinch of sea salt
- Cracked black pepper
- 1 teaspoon garlic powder
- 1 teaspoon cumin
- 1/2 - 1 teaspoon chilli flakes or powder (optional)
- Quarter of a small red onion, finely chopped
- Half a large corn on the cob, kernels sliced off
- 2 tablespoons fresh coriander, finely chopped
- Quarter of a large red capsicum, finely chopped
- Half a zucchini, finely chopped
- 1 cup shredded cheddar cheese
- 5-6 Mountain Bread Wraps
- Sour cream
- Avocado, roughly mashed with a squeeze of lemon or lime
- Drain and rinse the black beans.
- Place the black beans in a large bowl and lightly crush with the back of a fork so some of the beans split open.
- Squeeze in the lime juice, adding salt, pepper, garlic powder, cumin, chilli flakes and stir.
- Add the rest of the ingredients and stir well.
- Heat a frying pan on medium heat.
- Place half a cup of the mix into the middle of a Mountain Bread wrap.
- Fold long side over, followed by short side, then long side then short side to make a package or pouch.
- Place folded side down into the frying pan and cook until lightly golden browned and crispy and cheese has melted.
- Using a spatula carefully flip the quesadilla and cook the other side until lightly golden brown.
- Either serve whole or cut into triangles and serve with a side of sour cream and/or guacamole.
- We used Eden brand beans because they have been soaked overnight and thoroughly cooked to make them more digestible. They are additive free, and the cans are bisphenol-A (BPA) free. Winning!
Created by certified health coach, Brenda Janschek, and her hungry, foodie son Orlando, this eBook contains a rich variety of over 20 nourishing, real food recipes designed to satisfy the tastebuds and growth requirements of developing teenagers.
Teenage years place a great burden on the body as it transforms into adulthood. These tasty recipes are designed to help our growing kids through this period of physical, emotional and intellectual upheaval with food that actually supports their accelerating growth, without simply resorting to a loaf of bread at each sitting.