Global
Baked Veggie Quesadillas
Wholegrain quesadillas packed with peppers, beans and a little cheese, baked crisp instead of fried in oil.
~25 mintotal~325 kcalper serving~16g protein~42g carbs~11g fat
Estimated. Worked out from the ingredients using the UK food composition tables, so treat it as a guide rather than a measurement. A typical recipe lands within about a quarter of the true figure. Makes about 4.
Ingredients
- 4 wholegrain tortillas
- 400g black beans
- 1 red pepper, diced
- 1 cup spinach
- ¾ cup grated cheese
- 1 tsp cumin
- Salt & pepper
Cooking Steps
Preheat the oven to 200°C (400°F).
Mash the beans lightly with cumin and seasoning.
Spread over half of each tortilla with peppers, spinach and cheese; fold over.
Bake on a tray 10–12 minutes, turning once, until crisp and melted.
Cut into wedges and serve with salsa.
Optional Enhancements
- Add cooked chicken
- Dairy-free cheese
- Serve with guacamole
Plant & Growing Tips
Red Pepper
- Plant pepper seedlings in a sunny spot with well-draining soil after all danger of frost has passed.
- Provide consistent moisture, especially when fruits are setting, and use stakes or cages to support heavy branches.
- Red peppers thrive in warm conditions; consider growing them in containers that can be moved indoors if nights are cool.
Spinach
- Sow spinach seeds in early spring or late summer for a cool-season crop, in a spot with partial shade in warmer climates.
- Plant seeds about 1-2 cm deep and 5-10 cm apart in fertile, well-draining soil, keeping the area consistently moist.
- For continuous harvests, sow small batches of spinach seeds every 2-3 weeks (succession planting).
Black Beans
- Plant black bean seeds directly into warm soil (above 18°C) after the last frost, choosing a sunny, well-drained location.
- Bush varieties grow without support, while pole varieties will need a trellis or stakes to climb.
- Water regularly, especially during flowering and pod development, but avoid overhead watering to prevent fungal diseases.
Natural Pest Control
- Inspect spinach and pepper plants regularly for aphids and knock them off with a strong spray of water or use insecticidal soap.
- Protect young spinach plants from slugs and snails by using barriers like crushed eggshells or copper tape around the beds.
- Check bean plants for Mexican bean beetles and hand-pick adults and their larvae, dropping them into soapy water.
Harvest
Red Pepper
- Harvest red peppers when they have fully changed color from green to a deep red, indicating peak ripeness and sweetness.
- Cut peppers from the plant using a sharp knife or shears, leaving a short stem attached to prevent rot.
Spinach
- Harvest spinach leaves when they are young and tender, cutting the outer leaves first for a cut-and-come-again harvest.
- Avoid letting spinach bolt (send up a flower stalk) as this will make the leaves bitter; harvest promptly in warm weather.
Black Beans
- For dried black beans, allow the pods to fully mature on the plant until they are dry, brittle, and rattle when shaken.
- Harvest the dry pods before heavy rains or frost, then shell the beans and store them in an airtight container.
Storing & Freezing
Best fresh; fridge 1 day.
