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Healthy Bean Quesadilla

Tarla Dalal
06 December, 2024


Table of Content
Plus, the zero-oil filling is just as healthy too with protein and iron rich kidney beans. Add to this the fact that this recipe gets lycopene and folic acid from tomatoes, and there you have a nutrient-dense one-dish meal. The best part is that the Healthy Bean Quesadilla is equally tasty, with peppy hints of tomatoes, coriander, chilli flakes and chaat masala too! Since this healthy treat is made without oil, you should take care to cook it on a slow flame till the raw smell goes.
Serve with a bowl of Carrot Onion Soup or Moong Dal and Spinach Soup to satiate your appetite.
Tags
Preparation Time
15 Mins
Cooking Time
30 Mins
Total Time
45 Mins
Makes
6 quesadillas
Ingredients
For The Tortilla Dough
1 cup whole wheat flour (gehun ka atta)
1/4 cup low fat milk , 99.7% fat-free
salt to taste
whole wheat flour (gehun ka atta) for rolling
To Be Mixed Into A Stuffing
1 cup soaked , boiled and crushed rajma (kidney bean)
1/2 cup finely chopped onion
1/2 cup finely chopped tomato
1 tsp chilli powder or
1 tsp cumin seeds (jeera) powder
2 tbsp finely chopped coriander (dhania)
1/2 tsp chaat masala
1 1/2 tsp lemon juice
salt to taste
Method
- Combine all the ingredients in a deep bowl, mix well and knead into a soft dough using enough water.
- Cover the dough with a lid and keep aside for 15 minutes.
- Divide the stuffing into 6 equal portions and keep aside.
- Divide the tortilla dough into 6 equal portions.
- Roll a portion of the tortilla dough into a 175 mm. (7") diameter circle using a little whole wheat flour for rolling.
- Place a tortilla on a flat, dry surface, spread a portion of the stuffing on half of the tortilla and fold it over to make a semi-circle.
- Heat a non-stick tava (griddle) and cook the quesadilla on a slow flame till golden brown spots appear on both the sides.
- Repeat steps 3 to 5 to make 5 more quesadillas.
- Serve immediately.
Healthy Bean Quesadilla recipe with step by step photos
Nutrient values (Abbrv)per plate
Energy | 114 cal |
Protein | 5.1 g |
Carbohydrates | 23 g |
Fiber | 3.4 g |
Fat | 0.6 g |
Cholesterol | 0 mg |
Sodium | 11.4 mg |
Click here to view Calories for Healthy Bean Quesadilla
The Nutrient info is complete

n_katira
March 13, 2025, midnight
quite filling and nutritious due to the addition beans... i now often make this recipe for my kid as an after school treat..