Black Bean Quesadilla
Soft whole-wheat tortillas filled with creamy avocado, black beans, and melted cheddar cheese with a squeeze of lime. A delicious and nutritious lunch.
Ingredients
- 2 piece wheat flour tortilla
- 0.5 cup canned black bean
- 0.33 cup mild cheddar cheese
- 0.5 medium avocado
- 0.5 teaspoon lime juice
Steps
- Mash the black beans with a fork until roughly smooth (a few whole beans are fine for older children).
- Lay a tortilla flat. Spread the mashed beans over one half and scatter the cheese on top of the beans.
- Fold the tortilla in half to close.
- Cook in a dry non-stick pan over medium-low heat for 2 to 3 minutes per side, pressing gently with a spatula, until the cheese is melted and the outside is lightly golden.
- Remove and cool for 2 minutes before cutting into small wedges.
- Mash the avocado with lime juice and serve alongside as a dip.
Nutrition
- Calories
- 270
- Protein
- 12g
- Fat
- 11g
- Carbs
- 32g
- Iron
- 2.4mg
- Calcium
- 170mg
Tips by age
Cut into very small wedge pieces (about 1-inch). Ensure beans are fully mashed with no whole, firm beans.
Choking safety: Mash beans fully. Quesadilla should be cut into small pieces. Whole beans under 2 years old should be fully mashed.
Cut into triangles. Avocado dip is a great accompaniment for dipping practice.
Choking safety: Ensure no large whole bean pieces remain if child is younger in this range.
Serve as triangles. Child can help spread the beans.
Serve with a small side salad or sliced soft fruit for a complete lunch.
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