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1 red bell pepper
2 tsp olive oil
1 onion, finely chopped
2 garlic cloves, finely minced
540-mL can black beans
1 cup salsa
1 tsp ground cumin
1/4 cup chopped cilantro
1 cup grated Monterey Jack, preferably light
8 7-in. whole-wheat tortillas
Preheat oven to 350F (180C). Core and seed pepper. Dice into 1/4-inch (0.5-cm) pieces. Heat oil in a large frying pan set over medium heat. Add onion. Stir often until soft, about 3 minutes. Stir in pepper and garlic. Cook, stirring occasionally, about 2 minutes. Rinse and drain beans, then add with salsa and cumin. Stir occasionally until beans are hot, about 3 minutes. Remove from heat. In a bowl, mix coriander and cheese. Place a tortilla in a medium-size non-stick frying pan set over medium heat. Spoon one-quarter of bean mixture overtop. Sprinkle with one-quarter of cheese mixture. Cover with a tortilla. Press down. Cook until bottom tortilla is golden, about 2 minutes. Using a large spatula, flip over. Brown other side, 2 minutes. Place on a baking sheet. Keep warm in oven. Repeat with remaining tortillas. Cut quesadillas into quarters.
Calories 632, Protein 35.8g, Carbohydrates 79.2g, Fat 19.7g, Fibre 10.4g, Sodium 1200mg.