Lunch

Black Bean and Sweetcorn Quesadilla

Name: Black Bean and Sweetcorn Quesadilla
Prep time: 15 min
Total time: 15 min
Yield: 1 serving
Ingredients: 1 wrap, about 60 g Wholemeal wrap; 120 g Black beans, tinned and drained; 60 g Sweetcorn, tinned and drained; 30 g Reduced-fat cheddar; 20 g Spring onion; 20 g Pickled jalapeños; Half a teaspoon Ground cumin; 60 g Tomato salsa; 40 g Greek yogurt, 0% fat; A squeeze Lime juice; A few leaves Fresh coriander; A pinch Salt

A wholemeal wrap folded over black beans, sweetcorn, jalapeños and cheddar and toasted in a dry pan. Salsa and yogurt alongside. 29 g of protein for 480 kcal.

Calories: 480kcal
Protein: 29g
Fat: 10g
Carbs: 65g

Per serving, makes 1. 15 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

Wholemeal wrap1 wrap, about 60 g
Black beans, tinned and drained120 g
Drained weight.
Sweetcorn, tinned and drained60 g
Drained weight.
Reduced-fat cheddar30 g
Spring onion20 g
Pickled jalapeños20 g
Ground cuminHalf a teaspoon
Tomato salsa60 g
Greek yogurt, 0% fat40 g
Lime juiceA squeeze
Fresh corianderA few leaves
SaltA pinch

Method

Mash the beans roughly with a fork, the cumin, the lime and the salt.
Spread the beans over half the wrap, scatter the sweetcorn, chopped jalapeños, spring onion and cheese on top and fold the other half over.
Cook in a dry non-stick pan over a medium heat for three minutes a side, pressing with a spatula, until the outside is browned and crisp and the cheese has melted.
Cut into wedges and eat with the salsa, yogurt and coriander.

Worth knowing

Reduced-fat cheddar at 30 g is 78 kcal; the same weight of full-fat is 123. Both melt well enough inside a wrap.
A dry pan, not an oiled one. The wrap crisps on its own and any oil just soaks in.

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.