Vegetable Quesadillas
These colourful Vegetable Quesadillas are a great way to expose your children to a range of vegetables. Mix and match the vegetables with what you have available or to suit taste.
Servings: 4
Calories: 242kcal
Equipment
- Large frying pan
Ingredients
- ½ tablespoon Olive Oil
- 1 Carrot Grated
- 1 Red Bell Pepper (Capsicum) Finely chopped
- 90g (½ cup) Corn
- ½ Red Onion Finely Chopped
- 70g (1 cup) Broccoli Finely Chopped
- 3 tablespoon Corriander (cilantro) Finely chopped (optional)
- 50g (½ cup) Sharp Cheddar Cheese Grated
- 50g (½ cup) Mozarella Grated
- 4 Large Flour Tortillas
Instructions
- Heat oil, in a frying pan, over medium heat. Reduce to low, add the onion and saute for one minute. Add the remaining vegetables and saute for a further 4 minute, until the vegetables have slightly softened. Transfer to a plate and allow to cool.
- Place tortilla on work surface. Sprinkle cheese on one half of the tortilla. Top with a quarter of the vegetable mixture, a sprinkle of fresh coriander (cilantro) and top with a little more cheese. Fold in half. Repeat with the remaining tortillas and mixture.
- Put a large, non-stick frying pan (skillet) on medium-low heat. Dry fry the quesadilla for around 2-3 minutes, or until the golden and crispy on the underside.
- Carefully flip over the folded edge and cook for a further 2-3 minutes, until golden and crispy and the cheese has melted.
- Transfer to a chopping board, cut into wedges and serve.
Notes
Vegetables - just about any cooked vegetable will work in this recipe. Roasted vegetables taste amazing in quesadillas. If you have any pre-cooked roasted vegetables, then throw them in. Or if you have the time, skip the sauteeing and roast some vegetables in the oven instead.
Cheese - Any good melting cheese will work. (e.g Tasty, Monterey Jack, Colby, Gruyère, Manchego, Queso Asadero). The cheese is needed to hold the quesadillas together and can not be omitted in this recipe.
Tortillas - You can use any kind of tortillas. This recipe uses flour tortillas as they are more pliable meaning they fold over easily. Corn tortillas are not as flexible and do not fold over well, for that reason if choosing a corn tortilla, I recommend just layering a second tortilla on top of the bottom tortilla with the filling in between.
Nutritional information is a ROUGH guide only, calculated using an online nutrition calculator.
Nutrition
Calories: 242kcal | Carbohydrates: 26g | Protein: 10g | Fat: 11g | Saturated Fat: 5g | Cholesterol: 23mg | Sodium: 380mg | Potassium: 304mg | Fiber: 3g | Sugar: 5g | Vitamin A: 3877IU | Vitamin C: 57mg | Calcium: 201mg | Iron: 2mg