Recipes

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Vegetarian quesadillas

Nutritional values (per serving)
Calories 550 kcal
Fat26 g
Sodium 735.0 mg
Carbohydrates53 g
Protein 27 g
Phosphorus 321 mg
Potassium493 mg
Liquid125 ml
Ingredients (2 Serves )
  • 2 spring onions, thinly sliced
  • 100 g mushrooms, chopped
  • 1 medium bell pepper, sliced
  • 100 g canned corn, drained
  • 2 flour tortillas
  • 60 g mozzarella, grated
  • 1½ tbsp. olive oil
  • a pinch of salt, pepper and chili powder
  • 4 tbsp. Greek yoghurt (optional)
  • 1 lime, juice only (optional)
  • 30 g fresh coriander chopped (optional)
30 minmoderate
Nutrition Tips

If you have a hard time controlling your potassium levels, we recommend boiling the mushrooms first to lower their potassium content.

Directions

1. In a large saucepan, heat 1 tbsp. of oil and fry the green onions, until starting to soften. Add the other vegetables (mushrooms, bell pepper and corn), then add salt, pepper, chili powder and stir.


2. Add half a tbsp. of the oil in another pan over a low heat and gently wipe with a piece of kitchen paper. Put one tortilla in the pan and top with an even layer of grated mozzarella. Spoon over half the vegetables mixture and top with another even layer of mozzarella (the cheese acts as glue). Place a tortilla on top of the cheese, then press down with a spatula and cook for 3–4 minutes, or until the underside is golden. Flip over the quesadilla and cook for a further 3–4 minutes.


3. If making the Greek yoghurt dip, mix the Greek yoghurt and lime juice together in a bowl.

Nutrition Tips

If you have a hard time controlling your potassium levels, we recommend boiling the mushrooms first to lower their potassium content.

Origin:
 
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