Chilli Bean Quesadilla

Chilli Bean Quesadilla is a delicious and nutritious twist on a classic Mexican dish, incorporating wholesome ingredients like whole wheat flour, jowar flour, and kidney beans. Perfect for a hearty meal or a tasty snack, these quesadillas are filled with a flavorful bean mixture and melty ricotta cheese, offering a satisfying combination of textures and flavors.

For a Serving Size of Two:

Ingredients:

For the tortilla: 

• 60 grams whole wheat flour
• 45 grams jowar flour
• 1 teaspoon salt
• 1 teaspoon sesame oil 

For the stuffing: 

• 60 grams cooked kidney beans or rajma, mashed slightly
• 25 grams finely chopped onion
• 25 grams finely chopped tomato 
• 25 grams diced bell peppers
• 2 finely chopped green chillies
• 1 teaspoon cumin powder
• 1 teaspoon coriander powder
• ½ teaspoon garam masala powder
• Salt to taste
• 30 grams ricotta cheese
• 1 teaspoon sesame oil

Procedure:

For the tortilla: 

• In a stand mixer bowl (or any other large bowl), mix the flours and salt together. 
• Next, add the oil into the dry ingredients and mix with your hands, rubbing the oil into the flour until the mixture is crumbly.
• Start by adding 3/4 cup of the warm water and keep mixing until the dough is smooth for about 4-5 minutes. Add the remaining water if needed to bring your dough to a smooth ball.
• Cut the dough into pieces. Roll each piece into a ball, and let them rest for 15 minutes, covered with a towel. 
• Once rested, roll out the tortillas into 8-inch x 8-inch circles on a floured surface. If you move around the dough while rolling it makes it easy to get it round. 
• Put a skillet over medium heat and let it warm up for 5-7 minutes before adding your first tortilla. The pan needs to be hot to brown the tortilla and cook it quickly.
• Place the tortilla into the hot pan and let it cook for 2 minutes on the first side or until the top side starts to puff and the under is golden. Flip over and cook for another minute or 2. Repeat with the rest of your tortillas.

For the stuffing: 

• Heat a little oil in a pan. Add chopped onions and sauté until translucent.
• Add chopped tomatoes, bell peppers, and green chili. Cook until the vegetables are softened.
• Add mashed kidney beans (rajma) and mix well.
• Season with cumin powder, coriander powder, garam masala powder, and salt. Cook for another 2-3 minutes until well combined. Set aside.

For assembling the tortillas: 

• Heat a large non-stick skillet or griddle over medium heat.
• Place one tortilla on the skillet. Spread a portion of the bean mixture evenly over half of the tortilla.
• Sprinkle grated cheese over the bean mixture.
• Fold the other half of the tortilla over the filling, pressing gently.
• Cook for about 2-3 minutes on each side, until golden brown and crispy, and the cheese has melted.
• Remove from the skillet and cut each quesadilla into wedges.
• Serve hot with salsa, guacamole, or yoghurt dip on the side.

Nutritional Benefits:

• Chili Bean Quesadilla is packed with nutritional benefits. Whole wheat and jowar flour tortillas provide a fiber-rich base that supports digestive health and helps maintain steady energy levels.
• Kidney beans are a great source of plant-based protein and essential nutrients like iron and folate, contributing to muscle repair and overall health.
• The addition of bell peppers and tomatoes enhances the dish with vitamins A and C, boosting immune function.
• With ricotta cheese adding protein, this quesadilla is a well-rounded, nutrient-dense option that combines taste with health benefits.

Nutritional Information:

• Calories: 686 kcal
• Protein: 23.5 g
• Carbohydrates: 95.5 g
• Fat: 12.7 g