Home / Recipes / Breakfast quesadillas with black beans, spinach and mushrooms

Breakfast quesadillas with black beans, spinach and mushrooms

Breakfast quesadillas with black bean
Breakfast

Low Gi Recipe Logo

SERVES:
4
DIFFICULTY:
Easy
PREP TIME:
10 minutes
COOK TIME:
10 minutes

Ingredients

  • 1 tbsp olive oil
  • 200 g button mushrooms (7oz), wiped clean and sliced
  • 1 clove garlic crushed
  • 400 g can black beans (14oz), drained and rinsed
  • 1 vine-ripened tomato diced
  • 4 large wholegrain tortillas
  • ½ cup grated cheddar cheese
  • 1 cup baby English spinach leaves firmly packed
  • hot chilli sauce to taste
  • olive oil spray for toasting
  • cup cup natural yoghurt
  • fresh coriander (cilantro) to garnish
+SAVE RECIPE / SHOPPING LIST
PRINT, DOWNLOAD, SHARE

Method

  • Heat the olive oil in a large non-stick frying pan over medium–high heat. Add the mushrooms and cook, stirring, for 3–4 minutes or until golden.
  • Add the garlic and cook for 30 seconds or until fragrant.
  • Add the beans and tomato and cook for 1 minute or until heated through. Season to taste with sea salt and freshly ground black pepper. Set aside.
  • Preheat a sandwich press. Spread a quarter of the mushroom mixture over half of a tortilla. Top with a quarter of the cheese, a quarter of the spinach leaves, and chilli sauce to taste. Fold the tortilla over to enclose the filling. Repeat with the remaining tortillas and fillings.
  • Spray the quesadillas on both sides with oil. Cook in batches in the sandwich press for 3 minutes or until the quesadillas are crisp and the cheese has melted. (Alternatively cook the quesadillas in a large non-stick frying pan for 2 minutes each side.)
  • Serve with a dollop of yoghurt, garnished with coriander.

Notes

Energy per serving: 1435kJ
Chrissy Freer, author of Supergrains and now Superlegumes (both published by Murdoch Books), creates delicious recipes with a holistic health focus. She has contributed to countless magazines and books as a recipe developer, nutrition writer, food editor, and stylist. You can find out more about Chrissy.

Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as required. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for personalises advice.


Nutritional information (per serve)

Calories: 340kcal | Protein: 16g | Fat: 12g | Saturated Fat: 4g | Sodium: 755mg | Fiber: 10g | Sugar: 7g
Swap It
Swap It

A low GI diet focuses on the quality of carbohydrates you eat. Good carbohydrates (or low GI carbohydrates) are more slowly digested helping keep your blood sugars stable, whereas bad carbohydrates cause your blood glucose levels to peak and crash. Want to know which carbohydrates are best for you? Try our swap it tool!

Translate »