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Cumin and Bean Sprout Quesadillas

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Nutritional Information

Serves 4

Amount Per 1/2 quesadilla:

Calories 211
Protein 8g
Total fat 6g
Carbs 33g
Cholesterol 13mg
Sodium 868mg
Fiber 5g
Sugars 5g

The nifty thing about this quesadilla is that the sprout filling sticks inside, so you don’t have bits of veggies falling out when you eat it. If you’re making quesadillas for a crowd, simply assemble them on a baking sheet, and bake 10 to 15 minutes at 350°F, or until cheese inside has melted.


  • 1 tsp. whole cumin seeds
  • 4 8-inch fat-free flour tortillas
  • 1/2 cup grated Monterey Jack cheese or grated mild soy cheese
  • 1/2 cup crunchy bean sprouts, such as lentils, green peas, and adzuki beans
  • 1 cup prepared chipotle salsa


1. Toast cumin seeds in large, dry skillet over medium heat 2 to 3 minutes, or until fragrant, shaking pan constantly. Transfer to small bowl, and set aside.

2. Warm 1 tortilla in same skillet over medium heat 1 to 2 minutes. Flip tortilla, and sprinkle with 1/4 cup grated cheese and 1/2 tsp. toasted cumin seeds. Scatter with 1/4 cup crunchy bean sprouts, and top with second tortilla. Cook 2 minutes, or until cheese begins to melt and quesadilla holds together.

3. Carefully flip quesadilla with spatula, and cook 2 minutes more, or until slightly crisp on both sides. Transfer to plate. Repeat with remaining tortillas, grated cheese, cumin seeds, and sprouts. Cool quesadillas 1 to 2 minutes, then cut into 8 wedges with pizza cutter. Serve with salsa.

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