Veggie Stuffed Quesadillas
by Tarla Dalal
An all-time favourite Mexican snack prepared with mild twists that make it acceptable as an occasional treat for diabetics. The tortillas in this recipe are made with whole wheat flour instead of maida and are stuffed with a delectably flavoured mixture of sautéed veggies and low-fat paneer.
The grated low-fat paneer gives a nice texture to the stuffing, making it soft and succulent enough so you do not notice the absence of cheese. With loads of fibre-rich veggies and no refined flour or cheese, the Veggie Stuffed Quesadillas make a delicious snack for diabetics.
Veggie Stuffed Quesadillas recipe - How to make Veggie Stuffed Quesadillas
Preparation Time: Cooking Time: Total Time:
Makes 6 quesadillas
For The Tortillas
3/4 cup whole wheat flour (gehun ka atta)
1 tsp oil
salt to taste
For The Veggie Stuffing
1/2 cup sliced onions
1/2 cup sliced tomatoes
2 tbsp grated carrot
1/4 cup bean sprouts
1/2 cup chopped spring onions (whites and greens)
1/2 cup shredded cabbage
1/4 cup sliced capsicum
1 tsp oil
1 tsp garlic (lehsun) paste
1/2 tsp green chilli paste
1/4 tsp ginger (adrak) paste
1/2 cup grated low-fat paneer (cottage cheese)
salt to taste
Other Ingredients
whole wheat flour (gehun ka atta) for rolling
1 1/2 tsp oil for cooking
For the tortillas
- For the tortillas
- 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 10 minutes.
For the veggie stuffing
- For the veggie stuffing
- Heat the oil in a broad non-stick pan, add the onions and sauté on a medium flame for 1 minute.
- Add the garlic paste, green chilli paste and ginger paste and sauté on a medium flame for another 30 seconds.
- Add all the vegetables and sauté on a medium flame for 2 minutes.
- Add the paneer and salt, mix well and cook on a medium flame for 1 minute, while stirring occasionally.
- Divide the stuffing into 6 equal portions and keep aside.
How to proceed
- How to proceed
- Divide the dough into 6 equal portions.
- Roll a portion of the dough into a 150 mm. (6") diameter circle using a little whole wheat flour for rolling.
- Place 1 portion of the veggie stuffing on one half of the tortilla, fold it over to make a semi-circle and press it lightly to seal the edges.
- Heat a non-stick tava (griddle) and cook it, using ¼ tsp of oil, till golden brown spots appear on both the sides.
- Repeat steps 2 to 4 to make 5 more quesadillas.
- Serve immediately.
Disclaimer:
- Disclaimer:
- It is highly recommended that this recipe be relished by diabetics only occasionally and in small quantities. This is just a mere ‘treat’ and does not qualify for a regular diabetic menu.
| Energy | 98 cal |
| Protein | 3 g |
| Carbohydrates | 14.7 g |
| Fiber | 2.8 g |
| Fat | 3.4 g |
| Cholesterol | 0 mg |
| Vitamin A | 204.2 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.8 mg |
| Vitamin C | 20.6 mg |
| Folic Acid | 14.3 mcg |
| Calcium | 43 mg |
| Iron | 1.1 mg |
| Magnesium | 30.4 mg |
| Phosphorus | 92.8 mg |
| Sodium | 14.1 mg |
| Potassium | 112.1 mg |
| Zinc | 0.4 mg |
Quite filling and very tasty. Its full of fibre from the veggies and wheat flour both. So it is a great addition to a diabetic menu.
Healthier wheat flour tortillas stuffed with crunchy stir fried vegetables. Tasty combination of spring onions, shredded cabbage, carrot strips, bean sprouts and paneer stir fried with minimum cooking in soya sauce and chillies in vinegar.