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Black bean & mango quesadillas
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1 tsp sunflower oil
1 red onion, half diced, half thinly sliced
400g can black beans, drained and rinsed
Juice of 1 lime
100g mango (about ½ mango), sliced
1 small red pepper, deseeded and sliced
½ avocado, peeled, stoned and sliced
25g 30% lighter mature Cheddar cheese, finely grated
3 seeded tortilla wraps
1. Heat the oil in a saucepan over a medium heat. Fry the diced onion for 2 minutes until softened, then add the beans and a splash of water, and fry for 2 more minutes. Season, add the lime juice, then take off the heat and lightly crush with a potato masher or the back of a fork.
2. Prepare all the other ingredients ready to use. Take one tortilla and lay out on a large chopping board. Spread one-third of the bean mixture over half of it. On top of the beans, layer up with one-third of the mango, pepper, avocado, sliced red onion and cheese. Fold over to make a semi-circle. Repeat to make 2 more quesadillas.
3. Heat a large frying pan over a medium heat. Carefully slide in a quesadilla and cook for 1-2 minutes, then turn and cook for another 1-2 minutes. Repeat to cook the second and third quesadillas, then slice into wedges and serve. Delicious served with salad.
Typical values per serving:
2 of your 5 a day; high in fibre.
This recipe was first published in Tue Aug 06 09:26:10 BST 2019.