Kidney beans, Paneer quesadilla / Protein rich beans stuffed inside chapathi


Kidney beans are a very good source of cholesterol-lowering fiber.When combined with whole grains such as rice, kidney beans provide virtually fat-free high quality protein.  In addition to providing slow burning complex carbohydrates, kidney beans can increase your energy by helping to replenish your iron stores. (Source : WHFoods ).

Ingredients:
Kidney beans - Soaked overnight
Paneer - 1 cup Grated
Carrot - 1 cup Grated
Salt and Pepper to taste
Whole grain tortilla (Chapathi)


Method
  • Cook and mash the beans.
  • half cook other vegetables that you are adding
  • Mix paneer, mashed beans and vegetables together in a medium sized bowl.
  • Add salt and pepper and mix well.
  • Heat the tava(pancake pan) on the medium-high flame.
  • Just heat 2 tortilla for 10 sec on each side.
  • Now place 1 heated tortilla on top of the pan, reduce the heat to low-medium.
  • Spread little grated cheese.
  • Spread spoon full of beans mixture evenly on tortilla.
  • Sprinkle handful of or your desired amount of grated cheese on top of that mixture. 

  • Now place another tortilla carefully on top of the spreaded mixture and lightly press with hand or spatula.

  • Carefully flip the tortilla and cook other side for 10 seconds or until the tortilla is lightly browned.
  • Run the pizza cutter in the middle of the tortilla and cut into half.
  • Serve warm with shredded lettuce and ranch spread.
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3 comments:

Vanita said...

Nice one.. I will try this version of filling.

Cheers,
Vanita

Prabha R said...

Wow looks delicious!! one of my favourites :).

Eat Right said...

Thanks Vanita.. Please try it out and let me know how it turned out. Thanks Prabha :)