Lunch

Beef and Black Bean Quesadilla

Name: Beef and Black Bean Quesadilla
Prep time: 20 min
Total time: 20 min
Yield: 1 serving
Ingredients: 100 g Beef mince, 5% fat; 60 g Black beans, tinned and drained; 1 tsp (6 g) Chipotle paste; 1 medium, about 60 g Flour tortilla; 30 g Reduced-fat cheddar; 20 g Pickled jalapeños; 15 g Spring onion; 50 g Tomato salsa; A few sprigs Fresh coriander; 2 sprays Olive oil spray

Spiced beef mince and black beans folded into a flour tortilla with reduced-fat cheddar and jalapeños, toasted in a dry pan. 40 g of protein for 481 kcal.

Calories: 481kcal
Protein: 40g
Fat: 14g
Carbs: 46g

Per serving, makes 1. 20 minutes of work. Published 8 September 2026.

Allergens

Gluten
Milk

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Beef mince, 5% fat100 g
Weighed raw. Standard 20% mince is nearly twice the calories at the same weight.
Black beans, tinned and drained60 g
Drained weight.
Chipotle paste1 tsp (6 g)
Flour tortilla1 medium, about 60 g
Reduced-fat cheddar30 g
Pickled jalapeños20 g
Spring onion15 g
Tomato salsa50 g
For dipping. Tomato salsa from a jar is almost nothing; a creamy dip is not.
Fresh corianderA few sprigs
Olive oil spray2 sprays
Counted at a quarter of a gram per spray, which is what the nozzle on most bottles delivers. Four sprays is 9 kcal.

Method

Brown the mince in a sprayed pan over a high heat for five minutes, breaking it up. Stir in the chipotle, beans and a splash of water and cook for two minutes until the beans are hot and the mixture is nearly dry.
Lay the tortilla in a clean dry frying pan over a medium heat. Scatter the cheese over one half, then the beef, jalapeños and spring onion, and fold the empty half over.
Cook for three minutes, pressing down with a spatula, until the underside is golden. Flip carefully and cook for two more, until the cheese has melted. Cut into three and dip in the salsa with the coriander.

Worth knowing

One tortilla folded in half rather than two stacked. It is the same filling for one tortilla's worth of bread.
The mince is only 100 g because the beans and cheese carry protein too. Together they reach 40 g.

Other lunch recipes that share ingredients with this one, or every lunch between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.