High-Protein Chickpea Quesadillas

Name: High-Protein Chickpea Quesadillas
Prep time: 10 min
Cook time: 14 min
Total time: 24 min
Cuisine: Mexican, Latin American, American
Ingredients: 100 g TVP; 1 tsp plant-based beef stock powder; 1 tsp olive oil; 1 onion, diced; 1 red capsicum, diced; 1 tbsp cumin powder; 1 tbsp oregano; 1.5 cups cooked chickpea; 2 cups baby spinach; 5 large wholegrain wraps; 300 g Silken tofu; ½ cup nutritional yeast; 4 tbsp hemp seeds; 3 tbsp chipotle in adobo sauce; ½ cup soy milk

7 steps

Prep:10minCook:14min

A delicious, easy-to-make quesadilla packed with 33g of protein per serving, using pantry and budget-friendly items like TVP (dehydrated soy) and chickpeas.

Updated at: Sat, 13 Apr 2024 13:04:49 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories448.6 kcal (22%)

Total Fat13 g (19%)

Carbs50.8 g (20%)

Sugars9.3 g (10%)

Protein32.9 g (66%)

Sodium394 mg (20%)

Fiber15.9 g (57%)

% Daily Values based on a 2,000 calorie diet

Ingredients

5 servings

100gTVP

1 tspplant-based beef stock powder

1 tspolive oil

1 Tbspcumin powder

1 Tbsporegano

1 ½ cupschickpea

cooked

2 cupsbaby spinach

5wholegrain wraps

large

300gsilken tofu

½ cupnutritional yeast

4 Tbsphemp seeds

3 Tbspchipotle in adobo sauce

½ cupsoy milk

Instructions

Step 1

Start by combining the TVP, stock powder, and 1.5 cups of boiling water in a bowl. Allow this mixture to rest for 5 minutes to rehydrate the TVP.

Step 2

In a large pan on medium heat, add the olive oil and diced onions. Cook these for about 5 minutes until the onions become translucent.

Step 3

Add the diced capsicum, cumin, oregano, chickpeas, and rehydrated TVP to the pan. Cook this mixture for about 7 minutes, stirring frequently to ensure even cooking.

Step 4

While the chickpea mix is cooking, prepare the sauce. In a blender, combine the silken tofu, nutritional yeast, hemp seeds, chipotle in adobo sauce, and soy milk. Blend until smooth.

Step 5

Once the chickpea mix is cooked, add the baby spinach and cook for another 2 minutes until the spinach is wilted.

Step 6

Spread a generous amount of the sauce onto a wholegrain wrap. Add a portion of the chickpea mix and fold the wrap into a quesadilla. Repeat this process for the remaining wraps.

Step 7

Cook the quesadillas in a pan on medium heat for about 2 minutes on each side until they are golden brown and crispy. Serve with extra sauce on the side for dipping.

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