Basket

Information

  • 2 of your 5 a day,
  • a source of protein, fibre, iron and folate.
  • Serves 4-5
  • Ready in less than 30 minutes
  • Less 500kcals per portion
  • Cheap and easy
  • Vegetarian

Ingredients

  • 1 sweet potato, small diced
  • 2tsp rapeseed oil
  • 1 red pepper, sliced
  • 2 onions, finely sliced
  • 200g tin of kidney beans, in water
  • 200g tin of sweetcorn, in water (you could also use frozen sweetcorn)
  • 400g tin of mixed beans, in water (I went with Flageolot, adzuki, and cannellini beans)
  • 2tbsp tomato puree
  • 150g reduced fat mature cheddar
  • 50g diced green jalapenos (optional)
  • 5 wholewheat or multigrain wraps
  • 2 avocado
  • Juice of 1 lime
  • black pepper

Fajita seasoning mix:

  • 1tsp onion powder
  • 1tsp paprika
  • 1tsp garlic powder
  • 1tsp cayenne pepper
  • 1tsp ground coriander
  • 1/2tsp dried oregano
  • 1/2tsp ground cumin

Method:

Preheat the oven to 200°c/gasmark 4.

Make the seasoning mix by tipping all of the herbs and spices into an old jar or small bowl and mixing together. This mix will give you about the same amount of seasoning as one shop bought packet mix (but without the added salt and sugar!).

Toss the sweet potato with the 1ts of the oil and 2tsp of the seasoning mix, and roast for 20 minutes until soft and golden around the edges.

Meanwhile, fry the onions and peppers in the remaining oil until softened. Then add the  tomato puree, beans, sweetcorn and the rest of the seasoning mix. Stir to combine and leave on the heat for a few minutes to warm the beans through.

When the sweet potato is cooked, add this to the pan with the other ingredients.

Spread a large spoonful of the mix over one half of each wrap, top with the cheese and the diced jalapenos. Then fold the wrap in half and toast on a George Foreman grill until the wrap is toasted and the cheese melted.

TIP: If you don’t have a toastie machine or grill you can toast the wraps in a frying pan or on a griddle and flip after a few minutes to toast each side.

Whilst the wraps are toasting you can make the guacamole; cut the avocados in half, and scoop the flesh into a bowl, add black pepper and the lime juice and use a fork to mash all the ingredients together.

After roughly 5 minutes remove the quesadilla from the grill, cut into slices and serve with a generous dollop of guacamole. Enjoy!

TIP: If you don’t fancy a veggie meal you can swap the sweet potato for chicken breast, and cook in the same way; tossed with seasoning and oil and roasted for about 20 minutes. Then shred the chicken and add to the bean mix.

Leave a Reply

All rights reserved Salient.