Ingredients with Measurements:
- 1 can of lupini beans, drained and rinsed
- 1 red bell pepper, diced
- 1 small onion, diced
- 2 cloves of garlic, minced
- 1 tsp. ground cumin
- 1 tsp. chili powder
- Salt and pepper to taste
- 4 large flour tortillas
- 2 cups of shredded cheddar cheese
- 2 tbsp. of vegetable oil
Special equipment needed:
- Large skillet
- Spatula
Step-by-step instructions:
1. In a large skillet over medium heat, add vegetable oil and sauté the diced onion and red bell pepper until they are soft and slightly caramelized.
2. Add minced garlic, ground cumin, chili powder, salt, and pepper to the skillet and cook for an additional minute.
3. Add the drained and rinsed lupini beans to the skillet and cook for 5-7 minutes, stirring occasionally, until the beans are heated through and slightly browned.
4. Remove the skillet from the heat and set aside.
5. Heat a large skillet over medium heat.
6. Place a flour tortilla in the skillet and sprinkle 1/2 cup of shredded cheddar cheese on one half of the tortilla.
7. Spoon 1/4 of the lupini bean mixture on top of the cheese.
8. Fold the other half of the tortilla over the filling and press down lightly with a spatula.
9. Cook the quesadilla for 2-3 minutes on each side, until the cheese is melted and the tortilla is crispy and golden brown.
10. Repeat steps 6-9 with the remaining tortillas and lupini bean mixture.
11. Cut each quesadilla into 4 wedges and serve hot.
Time:
Preparation time: 15 minutes
Cooking time: 20 minutes
Temperature:
Medium heat
Serving size:
4 servings
Nutritional information:
Calories per serving: 450
Total fat: 24g
Saturated fat: 11g
Cholesterol: 50mg
Sodium: 810mg
Total carbohydrates: 39g
Dietary fiber: 6g
Total sugars: 4g
Protein: 20g
Substitutions for ingredients:
- You can substitute the cheddar cheese with any other type of cheese you prefer.
- You can use any type of beans instead of lupini beans.
Variations:
- Add sliced jalapeños or hot sauce for a spicier version.
- Add sliced avocado or guacamole for a creamier texture.
- Add chopped cilantro or green onions for a fresh touch.
Tips and tricks:
- Make sure to drain and rinse the lupini beans well before using them.
- Use a non-stick skillet to avoid sticking.
- You can make the lupini bean mixture ahead of time and store it in the fridge for up to 3 days.
Storage instructions:
Store any leftover quesadillas in an airtight container in the fridge for up to 3 days.
Reheating instructions:
Reheat the quesadillas in the microwave for 1-2 minutes or in a preheated oven at 350°F for 5-7 minutes.
Presentation ideas:
Serve the quesadillas on a colorful plate with a side of salsa and sour cream.
Garnishes:
Garnish with chopped cilantro or green onions.
Pairings:
Serve with a side of Mexican rice or a simple salad.
Suggested side dishes:
- Mexican rice
- Simple salad with a vinaigrette dressing
Troubleshooting advice:
- If the tortilla is not crispy enough, cook it for an additional minute on each side.
- If the cheese is not melted enough, cover the skillet with a lid for a minute or two.
Food safety advice:
- Make sure to cook the quesadillas until the cheese is melted and the tortilla is crispy to avoid any foodborne illnesses.
- Store any leftover quesadillas in the fridge within 2 hours after cooking.
Food history:
Quesadillas are a traditional Mexican dish that dates back to the 16th century. They were originally made with corn tortillas and filled with cheese and other ingredients.
Flavor profiles:
The lupini beans add a nutty and slightly bitter flavor to the quesadillas, while the red bell pepper and onion add sweetness and crunch. The spices add a smoky and spicy flavor to the dish.
Serving suggestions:
Serve the quesadillas as a main dish for lunch or dinner.
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