Spiced tomato soup with bean quesadillas recipe
Give classic soup and sandwiches a Mexican twist with this spiced tomato soup accompanied by a black bean quesadilla. Fried until golden, the quesadillas are fantastic dipped into the tangy soup for a wonderful taste and texture contrast.
See method- Serves 4
- 10 mins to prepare and 20 mins to cook
- 399 calories / serving
- Freezable
- Vegetarian
- Healthy
Ingredients
- 1 tbsp olive oil
- 2 red onions, finely chopped
- ¼-½ tsp crushed chillies, to taste
- 1 tsp smoked paprika
- 1 garlic clove, crushed
- 2 x 400g tins chopped tomatoes
- 1 low-salt vegetable stock cube, made up to 400ml
- 1 tsp caster sugar
- 400g tin black beans, drained and rinsed
- 2 spring onions, finely chopped
- 35g pecorino
- 4 wholemeal wraps
- 50g low-fat natural yogurt, plus 4 tbsp to serve
Each serving contains
- Energy
- 1675kJ 399.0kcal
- Fat
- 12g
- Saturates
- 4g
- Salt
- 1.8g
- Sugars
- 16g
of the Reference intake
Carbohydrate 51.4gProtein 17.3gFibre 13.4g
Method
- Heat the oil in a large saucepan over a medium heat and fry the onions for 6-8 mins until soft. Stir in the chillies, paprika and garlic, and fry for 1-2 mins until fragrant. Stir in the chopped tomatoes, stock and sugar. Simmer for 10 mins.
- Meanwhile, mix the black beans, spring onions and pecorino in a bowl. Divide the mix between the wraps, piling it onto one half of the circles. Fold the empty side over the fillings and press down well to seal.
- Heat a large, dry frying pan over a medium heat and fry the quesadillas, 1 or 2 at a time, for 2-3 mins either side until golden.
- Remove the soup from the heat and blend until very smooth. Add more chilli and a pinch more sugar if needed. Stir in the yogurt, then divide between 4 bowls, topping each with an extra spoonful of yogurt. Cut the quesadillas into 3 triangles and serve alongside.
Freezing and defrosting guidelines
Freeze soup only. In order to enjoy optimum flavour and quality, frozen items are best used within 3 months of their freezing date. For more tips on freezing and defrosting food, read our article Love Your Freezer.
