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As the year’s go by, we’re seeing more and more of an emphasis on the importance of environmental sustainability. As it stands, food is the single strongest level to optimise human health and environmental sustainability, so, we’ve taken a snippet from our Plant-Based E-Book (COMING SOON) to share with those who are cutting down on meat as a new years resolution.

Based on the Lancet Diet, our eBook aims to show an ideal eating pattern which favours the environment, whilst still consuming adequate fruits, vegetables, nuts, legumes and reduced red meat and sugar intake.

This particular recipe is a great way to get some veggies in at breakfast, is a good source of fibre with more than 3g per serve, and is also a source of vitamin B6 and thiamin, which help convert our macronutrient stores into energy. PLUS, you’ll get some added vitamin D if you leave your mushrooms in the sun for an hour before cooking!

Plant-Based Mushroom, Corn & Spinach Quesadillas

Serves: 1
Prep: Approx. 15 minutes
Cost: ~4.50

Ingredients

  • 50g mushrooms sliced
  • 50 grams spinach roughly chopped
  • 50g corn kernels
  • 1 wholegrain wrap
  • 30g feta cheese
  • ½ tsp smoked paprika
  • ½ tsp garlic powder
  • ½ tsp chilli flakes
  • 1 tbsp toasted pine nuts
  • 1 tbsp extra virgin olive oil

Method

  1. Prepare ingredients as above.
  2. Heat olive oil in a frypan over a medium-high heat and add in mushrooms, stirring regularly until browned (~5 minutes).
  3. Turn down to medium heat, add in paprika, garlic powder, chilli flakes and fry for 1 minute until fragrant.
  4. Add in spinach and corn and fry, stirring regularly until spinach has wilted (2-3 minutes) then move mixture to a bowl and wipe out the frypan, return to heat.
  5. Place the wrap in the frypan, cover ½ the wrap with the mushroom mix, crumble the feta and sprinkle the pine nuts over then flip the other side of the wrap to cover the mixture and press down softly.
  6. Fry for 2-3 minutes until bottom of wrap is crispy then carefully flip and fry the other side for 2-3 minutes.
  7. Carefully remove the quesadilla, let cool for 1 minute, cut in half and enjoy!

Plant-Based Mushroom, Corn & Spinach Quesadillas

Nutrient Per Serve Per 100g
Energy 1788KJ 739KJ
Protein 14.1g 5.8g
Carbohydrates 24.2g 10.0g
Sugars 3.3g 1.3g
Fat (total) 28.8g 11.9g
Saturated fat 7.6g 3.1g
Monounsaturated fat 14.2g 5.8g
Polyunsaturated fat 7.2g 2.9g
Dietary Fibre 6.8g 2.8g
Sodium 469mg 194mg

 

Looking for more recipes? Check out our eBook collection for more! For tailored advice recommended just for you, get in contact with one of our dietitians today.