Latin AmericanWrap

Smoky Chickpea Crunch Quesadilla

Thin, deeply crisp quesadillas filled with smoky mashed chickpeas, pepper and sweetcorn, held together with a creamy sunflower-chickpea queso.

Eat nowHeartyContains gluten, soy
Hands-on28 minTotal time34 minEnergy786 kcalProtein41g
Recipe details
Easy-going

Equipment: Hob, Blender

Keep chilled after cooking

Smoky Chickpea Crunch Quesadilla
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Quesadilla

Sunflower queso

Filling

Now we make

Method

Do the night before

  1. 1
    Defrost 45g cooked chickpeas overnight in the fridge if using frozen
  2. 2
    Defrost 135g cooked chickpeas overnight in the fridge if using frozen

These steps sit outside the cooking-day clock.

28 min hands-on 34 min altogether
  1. 3
    Pour 45ml just-boiled water over 20g sunflower seeds and leave for 10 minutes to soften
    πŸ– 1 minπŸ’€ 10 min unattended
  2. 4
    Finely dice 70g red bell pepper. While the seeds soften, heat 4ml olive oil in a wide non-stick pan over medium-high heat. Cook ΒΌ finely diced red onion and bell pepper for 3-4 minutes until softened at the edges, then add Β½ clove minced garlic, ΒΎ tsp smoked paprika, Β½ tsp ground cumin and ΒΌ tsp chilli flakes and cook for 30 seconds
    πŸ– 5 min
  3. 5
    Blend the softened sunflower seeds and their soaking water with chickpeas, 15g nutritional yeast, 10ml lime juice and 1 pinch salt until thick and creamy, scraping down the blender as needed.
    πŸ– 4 min
  4. 6
    Add chickpeas and 90g sweetcorn; cook until the corn catches in places, then mash roughly so about half the chickpeas break down and the mixture becomes cohesive. Remove from the heat and stir through 8g roughly chopped coriander leaf
    πŸ– 5 min
  5. 7
    Spread the sunflower queso over one half of 1 Everyday Wrap, nearly to the edges. Spoon the smoky chickpea filling over the queso in a thin even layer, then fold the wrap firmly in half and press gently
    πŸ– 4 min
  6. 8
    Wipe out the pan and cook the folded quesadilla over medium heat for 3-4 minutes per side, pressing lightly with a spatula, until deeply crisp and hot through. Rest for 1 minute
    πŸ– 8 minπŸ’€ 1 min unattended
  7. 9
    Cut the hot quesadilla into three wedges and fan them across the plate so the creamy queso, colourful filling and crisp edges stay visible
    πŸ– 1 min

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Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

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Nutrition summary

At a glance

Higher inVitamin CPhosphorusFibre
Lower inCalciumVitamin AVitamin K

Calories

786kcal

37%
Top contributors
Chickpeas Β· 32%Everyday Wrap Β· 26%Sunflower Seeds Β· 15%
21% cal

Protein

40.9g

65%
Top contributors
Chickpeas Β· 39%Everyday Wrap Β· 22%Nutritional Yeast Β· 17%
50% cal

Carbs

99.1g

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Chickpeas Β· 38%Everyday Wrap Β· 32%Sweetcorn Β· 15%
29% cal

Fat

25.1g

36%
Top contributors
Sunflower Seeds Β· 41%Chickpeas Β· 19%Olive Oil Β· 14%

Small numbers, big impact

Everyday essentials

Fibre30.70g
104%
Top contributors
Chickpeas Β· 45%Everyday Wrap Β· 21%Nutritional Yeast Β· 11%
Vitamin B122.45ΞΌg
102%
Top contributors
Nutritional Yeast Β· 98%Everyday Wrap Β· 2%
Vitamin D0.25ΞΌg
2%
Top contributors
Everyday Wrap Β· 100%
Iodine0.00ΞΌg
0%
Iron11.22mg
62%
Top contributors
Chickpeas Β· 46%Everyday Wrap Β· 24%Sunflower Seeds Β· 9%
Zinc6.14mg
56%
Top contributors
Chickpeas Β· 45%Everyday Wrap Β· 32%Sunflower Seeds Β· 16%
Calcium208.61mg
21%
Top contributors
Chickpeas Β· 42%Everyday Wrap Β· 32%Sunflower Seeds Β· 7%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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