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  1. Recipe

Quickie Quesadillas

8 servings

Source: Healthy Eating for Life for Children by Amy Lanou, Ph.D.; recipe by Jennifer Raymond, M.S., R.D.

These quesadillas are a truly happy marriage between cultures: Middle Eastern red pepper hummus served with Mexican corn tortillas and garnished with salsa makes an absolutely delicious meal or snack. Pair with extra hummus and raw veggies for a filling meal. If tahini is not available, add in sesame seeds and water to the bean and roasted red pepper mixture, blend until smooth for a low-fat homemade hummus.

About the Recipe

135 Calories · 5.5 g Protein · 4.4 g Fiber
Lunch
Gluten-free · Nut-free

Is GF if using 100% corn tortilla but not paratha/chapati

Ingredients

Makes 8 Servings


  • cooked garbanzo beans or 15-ounce can garbanzo beans, drained (1 1/2 cups)
  • water-packed roasted red peppers (1/2 cup)
  • lemon juice (3 tsp.)
  • tahini (to make sesame seed butter, blend water and sesame seeds) (1 tbsp.)
  • garlic, peeled (1 clove)
  • ground cumin (1/4 tsp.)
  • corn tortillas or paratha/chapati (8)
  • chopped green onions (1/2 cup)
  • chopped tomatoes (1/2 cup)
  • salsa or homemade tomato, onion, and spices (1/2-1 cup)

Directions

  1. Place garbanzo beans in a food processor or blender with roasted peppers, lemon juice, tahini, garlic, and cumin. Process until very smooth (about 1-2 minutes).



  2. Spread paratha or chapati (or tortilla) with 2-3 tablespoons of garbanzo mixture and place in a large nonstick skillet over medium heat. 



  3. Sprinkle with onions, tomatoes, and salsa.



  4. Top with a second tortilla and cook until bottom tortilla is warm and soft, 2-3 minutes. 



  5. Turn and cook second side for another minute.



  6. Remove from pan and cut in half. Repeat with remaining tortillas.



Nutrition Facts

Per 1/2 quesadilla

Calories: 135
Fat: 2.7 g
     Saturated Fat: 0.4 g
     Calories from Fat: 18.1%
Cholesterol: 0 mg
Protein: 5.5 g
Carbohydrates: 24 g
Sugar: 2.3 g
Fiber: 4.4 g
Sodium: 164 mg
Calcium: 57 mg
Vitamin C: 26 mg
Beta Carotene: 351 mcg
Vitamin E: 0.7 mg

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