Enjoy a Mexican-inspired midday meal that’s packed with flavour and provides three of your five-a-day
recipe SARA BUENFELD photograph MYLES NEW
healthy diet plan
Spicy bean & avocado quesadillas
FIBRE
LOW CAL
3 OF 5-A-DAY
SERVES 2 PREP 5 mins COOK 15 mins EASY V
1 small red onion, halved and thinly sliced 1 lime, 1/2juiced, 1/2 cut into wedges to serve ½ tbsp rapeseed oil, plus a drop 1 large garlic clove, finely grated 2 tsp smoked paprika 1 tsp ground cumin 400g can black beans 1 tomato, chopped 1 tbsp tomato purée 1 tsp vegetable bouillon powder 2 large wholemeal tortillas 1 avocado, peeled, stoned, halved and sliced
2 tbsp chopped coriander, plus a few sprigs to serve
1Combine half the onions with the lime juice in a non-metallic bowl and set aside to pickle.
2Heat the oil in a non-stick pan over a medium heat and cook the remaining onions for a few minutes until softened. Add the garlic and spices, stir for a few seconds, then tip in the beans along with the liquid from the can. Stir in the chopped tomatoes, tomato purée and bouillon powder, and cook over a low heat for 8 mins, or until the beans have softened and the liquid has reduced. Mash the beans roughly to break some of them down and thicken the mixture.
3Rub a drop of oil over a
