南瓜豆角夹饼
脆脆的玉米饼皮里塞满南瓜、豆角、奶酪和葱花，是秋季温暖晚餐的完美选择。
- 烹饪时间
- 25 分钟
- 份量
- 635 kcal
- 材料
- ≈ $2.58
- 蛋白质
- 29 g
材料
- 1 Wheat tortillas包装 240 克 约等于 $2.50 70 克
- 2 Pumpkin包装 1 千克 约等于 $2.80 160 克
- 3 Canned red beans包装 400 克 约等于 $1.10 100 克
- 4 Hard cheese包装 200 克 约等于 $2.70 55 克
- 5 Green onions包装 50 克 约等于 $1.30 15 克
- 6 Cumin 1 克
- 7 Paprika 2 克
- 8 Sunflower oil 8 毫升
- 9 Salt 1 克
灰色行表示常备食材：盐、油、香料。它们不计入每份价格。
做法
将南瓜切成小方丁，用半量油炒8–10分钟至软烂。
加入豆角、肉桂粉、烟熏辣椒粉和盐，用叉子压碎部分豆角，再炒2分钟。
将馅料铺在半张玉米饼上，均匀撒上磨碎的奶酪和葱花。
对折玉米饼并按实。
用剩余油热锅，将夹饼两面各煎2–3分钟，直到奶酪融化。
切成楔形，热吃。
小贴士
- 为什么这样做
- Cut the pumpkin into 1–1.5 cm cubes so it cooks evenly and doesn't burn outside while staying soft inside. If you cut it larger, the middle will stay a bit raw. Add the cumin and paprika after the beans so the aroma doesn't fade while the pumpkin fries.
- 可替换食材
- Use black beans or canned bean puree without additives instead of red beans. Instead of hard cheese, grated cheddar or gouda works. Swap the green onion for onion cut into thin strips, 20 g.
- 常见错误
- The quesadilla may not fold neatly if the tortilla dries out. Test it by feel: if it cracks when bent, sprinkle it with water before filling. The cheese won't melt if you cook at too high a heat, so make sure the oil doesn't smoke.
- 保存与加热
- Keep in the fridge for 2 days in a closed container. Reheat in the microwave for 1–1.5 minutes under a lid, or in a pan for 3 minutes per side. Don't freeze it, the filling will turn mushy.
- 搭配建议
- Serve with guacamole and lemon juice. It suits autumn evenings with friends, when you want something filling but not heavy.
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