Healthy Bean Quesadilla
by Tarla Dalal
Quesadillas are a wonderful anytime snack. Handy tortillas packed with our favourite fillings, they can be made into a very satiating and tasty one-dish meal . Yet, there is the niggling worry that maida makes the tortillas unhealthy. Here is a healthy alternative made with whole wheat flour.
Plus, the zero-oil filling is just as healthy too with protein and iron rich kidney beans. Add to this the fact that this recipe gets lycopene and folic acid from tomatoes, and there you have a nutrient-dense one-dish meal. The best part is that the Healthy Bean Quesadilla is equally tasty, with peppy hints of tomatoes, coriander, chilli flakes and chaat masala too! Since this healthy treat is made without oil, you should take care to cook it on a slow flame till the raw smell goes.
Serve with a bowl of Carrot Onion Soup or Moong Dal and Spinach Soup to satiate your appetite.
Healthy Bean Quesadilla recipe - How to make Healthy Bean Quesadilla
Preparation Time: Cooking Time: Total Time:
Makes 6 quesadillas
For The Tortilla Dough
1 cup whole wheat flour (gehun ka atta)
1/4 cup low-fat milk , 99.7% fat-free
salt to taste
whole wheat flour (gehun ka atta) for rolling
To Be Mixed Into A Stuffing
1 cup soaked , boiled and coarsely mashed rajma (kidney beans)
1/2 cup finely chopped onions
1/2 cup finely chopped tomatoes
1 tsp chilli powder or dry red chilli flakes (paprika)
1 tsp cumin seeds (jeera) powder
2 tbsp finely chopped coriander (dhania)
1/2 tsp chaat masala
1 1/2 tsp lemon juice
salt to taste
For the tortilla dough
- For the tortilla dough
- Combine all the ingredients in a deep bowl, mix well and knead into a soft dough using enough water.
- Cover the dough with a lid and keep aside for 15 minutes.
How to proceed
- How to proceed
- Divide the stuffing into 6 equal portions and keep aside.
- Divide the tortilla dough into 6 equal portions.
- Roll a portion of the tortilla dough into a 175 mm. (7") diameter circle using a little whole wheat flour for rolling.
- Place a tortilla on a flat, dry surface, spread a portion of the stuffing on half of the tortilla and fold it over to make a semi-circle.
- Heat a non-stick tava (griddle) and cook the quesadilla on a slow flame till golden brown spots appear on both the sides.
- Repeat steps 3 to 5 to make 5 more quesadillas.
- Serve immediately.
| Energy | 114 cal |
| Protein | 5.1 g |
| Carbohydrates | 23 g |
| Fiber | 3.4 g |
| Fat | 0.6 g |
| Cholesterol | 0 mg |
| Vitamin A | 136.5 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 1.1 mg |
| Vitamin C | 7.1 mg |
| Folic Acid | 44.7 mcg |
| Calcium | 58.7 mg |
| Iron | 1.6 mg |
| Magnesium | 48.6 mg |
| Phosphorus | 120.9 mg |
| Sodium | 11.4 mg |
| Potassium | 223 mg |
| Zinc | 0.9 mg |
quite filling and nutritious due to the addition beans... i now often make this recipe for my kid as an after school treat..