High Protein Vegetarian Quesadilla

summary

Craving a twist in your regular meal routine? Introducing the High Protein Vegetarian Quesadilla! It’s the ultimate crossover of taste, health, and meat-free goodness. Dive into this guide to whip up this mouth-watering delight.

Ingredients You’ll Need

• Whole Wheat Tortillas – 4 pieces (4 pieces)
• Black beans – 1 cup (240 ml)
• Quinoa – ½ cup (120 ml)
• Cheddar cheese, shredded – 1 cup (240 ml)
• Red bell pepper, finely chopped – 1 medium (1 medium)
• Onion, finely chopped – 1 small (1 small)
• Fresh spinach leaves – 1 cup (240 ml)
• Avocado, sliced – 1 (1)
• Greek yogurt – ½ cup (120 ml)
• Olive oil – 2 tbsp (30 ml)
• Salt – to taste (to taste)
• Black pepper – to taste (to taste)
• Cumin powder – 1 tsp (5 ml)

Preparation and Cooking Time: 30 minutes

Serves: 2

Nutritional Facts (Per Serving)

• Calories: 450
• Protein: 25 grams
• Carbohydrates: 48 grams
• Dietary Fiber: 10 grams
• Sugars: 5 grams
• Fat: 20 grams
• Saturated Fat: 7 grams
• Sodium: 400 mg

Step-by-Step: Creating Your High Protein Vegetarian Quesadilla

1. Start by rinsing the quinoa under cold water and then cooking it according to package instructions. This usually takes around 15 minutes.
2. In a medium-sized mixing bowl, combine the black beans, chopped red bell pepper, and onion. Toss them together.
3. To the mixture, add the cooked quinoa, cumin powder, salt, and black pepper. Mix well.
4. On a flat surface, lay out a tortilla.
5. Spread half of the quinoa and black bean mixture evenly onto half of the tortilla.
6. Sprinkle with half the cheese.
7. Add a generous layer of spinach leaves.
8. Fold the tortilla over.
9. Heat up a pan over medium flame and drizzle it with olive oil.
10. Place the prepared quesadilla on the pan.
11. Cook each side for about 2-3 minutes, or until it turns golden brown.
12. Once cooked, transfer to a cutting board and let it cool slightly.
13. Using a sharp knife, slice the High Protein Vegetarian Quesadilla into halves or quarters, as desired.
14. Serve with sliced avocado and a dollop of Greek yogurt on the side.

Pro Tips for a Perfect Quesadilla

1. Always preheat the pan before placing the quesadilla to ensure an even golden-brown color.
2. If you’re not a fan of cheddar, feel free to swap it out with your preferred cheese.
3. Keep a close eye when cooking the quesadilla. A slightly higher flame can easily cause it to burn.
4. For added crunch, you can add some fresh corn kernels to the mix.

Serving and Eating Suggestions

• You can serve your High Protein Vegetarian Quesadilla with a side salad made of fresh greens, tomatoes, and a tangy vinaigrette.
• Salsa or pico de gallo makes an excellent accompaniment to add an extra zing.
• If you want to turn up the heat, consider drizzling some hot sauce or adding jalapenos to your quesadilla.
• Drink-wise, a cold glass of lemonade or an iced tea complements the flavors perfectly.

Your journey with the High Protein Vegetarian Quesadilla doesn’t just end in your kitchen. Try out variations, share with friends, and make every bite an experience. Remember, at AH7, we are always on the lookout for what’s delicious and healthy, making sure you’re on top of your food game! Happy eating!

HIGH PROTEIN VEGETARIAN QUESADILLA

Craving a twist in your regular meal routine? Introducing the High Protein Vegetarian Quesadilla! It’s the ultimate crossover of taste, health, and meat-free goodness. Dive into this guide to whip up this mouth-watering delight.

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Total Time: 30 minutes minutes

Nutritions

Nutrition Facts

HIGH PROTEIN VEGETARIAN QUESADILLA

Amount per Serving

Calories

450

% Daily Value*

Fat

 

20

g

31

%

Saturated Fat

 

7

g

44

%

Sodium

 

400

mg

17

%

Carbohydrates

 

48

g

16

%

Fiber

 

10

g

42

%

Sugar

 

5

g

6

%

Protein

 

25

g

50

%

* Percent Daily Values are based on a 2000 calorie diet.

Ingredients

• Whole Wheat Tortillas – 4 pieces 4 pieces
• Black beans – 1 cup 240 ml
• Quinoa – ½ cup 120 ml
• Cheddar cheese shredded – 1 cup (240 ml)
• Red bell pepper finely chopped – 1 medium (1 medium)
• Onion finely chopped – 1 small (1 small)
• Fresh spinach leaves – 1 cup 240 ml
• Avocado sliced – 1 (1)
• Greek yogurt – ½ cup 120 ml
• Olive oil – 2 tbsp 30 ml
• Salt – to taste to taste
• Black pepper – to taste to taste
• Cumin powder – 1 tsp 5 ml

Instructions

• Start by rinsing the quinoa under cold water and then cooking it according to package instructions. This usually takes around 15 minutes.
• In a medium-sized mixing bowl, combine the black beans, chopped red bell pepper, and onion. Toss them together.
• To the mixture, add the cooked quinoa, cumin powder, salt, and black pepper. Mix well.
• On a flat surface, lay out a tortilla.
• Spread half of the quinoa and black bean mixture evenly onto half of the tortilla.
• Sprinkle with half the cheese.
• Add a generous layer of spinach leaves.
• Fold the tortilla over.
• Heat up a pan over medium flame and drizzle it with olive oil.
• Place the prepared quesadilla on the pan.
• Cook each side for about 2-3 minutes, or until it turns golden brown.
• Once cooked, transfer to a cutting board and let it cool slightly.
• Using a sharp knife, slice the High Protein Vegetarian Quesadilla into halves or quarters, as desired.
• Serve with sliced avocado and a dollop of Greek yogurt on the side.

Notes

Always preheat the pan before placing the quesadilla to ensure an even golden-brown color.
If you’re not a fan of cheddar, feel free to swap it out with your preferred cheese.
Keep a close eye when cooking the quesadilla. A slightly higher flame can easily cause it to burn.
For added crunch, you can add some fresh corn kernels to the mix.

• You can serve your High Protein Vegetarian Quesadilla with a side salad made of fresh greens, tomatoes, and a tangy vinaigrette.
• Salsa or pico de gallo makes an excellent accompaniment to add an extra zing.
• If you want to turn up the heat, consider drizzling some hot sauce or adding jalapenos to your quesadilla.
• Drink-wise, a cold glass of lemonade or an iced tea complements the flavors perfectly.