Mushroom and black bean quesadillas with parmesan corn

Cal and themis

Written by Masterchef finalist Callum Hann, and accredited dietitian Themis Chryssidis

Posted: Jul 08 2021

Quesadillas

Cumin and paprika provide a delicious flavour hit to this quesadilla recipe from Sprout Cooking School while the protein, carbohydrates and fibre from nutritious black beans will keep you feeling full for longer.

Serves: 4
Prep Time: 20 minutes
Cook Time: 15 minutes

Ingredients

  • 4 corn cobs, husks removed
  • 1 tablespoon olive oil, plus 1 tablespoon extra
  • 1 red onion, finely chopped
  • 6 button mushrooms, thinly sliced
  • 4 garlic cloves, thinly sliced
  • 1 bunch coriander, stems finely chopped, leaves picked
  • 1 tablespoon ground cumin
  • 1 tablespoon smoked paprika
  • 400g tin diced tomatoes
  • 400g tin black beans, drained, rinsed
  • 60g parmesan, grated
  • 8 wholemeal tortillas
  • 1 lime, cut into wedges

Method

  1. Bring a large pot of water to the boil. Cook corn for 10 minutes or until tender. Drain well.
  2. Meanwhile, heat one tablespoon oil in a large frying pan over medium heat. Add onion and mushrooms and cook for 3-4 minutes or until softened and golden. Add garlic, coriander stems, cumin and paprika and cook for one minute or until fragrant. Add tomatoes and black beans. Simmer for 5-8 minutes or until mixture has thickened and reduced.
  3. Heat a large frying pan over medium-high heat. Brush the corn with remaining one tablespoon olive oil. Cook, turning frequently, for 10 minutes or until charred. Set aside and keep warm.
  4. Return pan to the heat. Place a tortilla in the pan and sprinkle some of the parmesan and mushroom mix over one half. Cook for one minute before folding in half using an egg slide. Cook for a further minute or until cheese has melted and quesadilla is golden brown. Carefully remove quesadilla from the pan and repeat with remaining tortillas. Reserve one tablespoon of parmesan.
  5. Serve corn sprinkled with remaining parmesan. Cut quesadillas into wedges and garnish with coriander leaves and lime wedges.

Cooking Tip: Cumin and paprika are versatile spices which are great to have as pantry staples. They can be used in Mexican, Middle Eastern and Indian dishes, or can be simply sprinkled over meat or vegetables before cooking for a quick flavour boost.

Nutrition Tip: Beans and legumes, like the black beans used in the dish, are a nutrition powerhouse! They contain protein, carbohydrates and fibre which keeps us full and satisfied for longer.

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Posted: Jul 08 2021

Disclaimer

The information contained here is of a general nature and does not take into account your personal medical situation. The information is not a substitute for independent professional medical advice and is not intended to diagnose, treat, cure or prevent any disease or used for therapeutic purposes. Should you require specific medical information, please seek advice from your healthcare practitioner. Health Partners does not accept any liability for any injury, loss or damage incurred by use of or reliance on the information provided. While we have prepared the information carefully, we can’t guarantee that it is accurate, complete or up-to-date. And while we may mention goods or services provided by others, we aren’t specifically endorsing them and can’t accept responsibility for them.

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