Lentil Cheese Quesadillas
Whole-wheat tortillas filled with mashed lentils, mild salsa and melted cheese — pan-fried until golden and cut into triangles.
Prep
10 min
Cook
10 min
Total
20 min
Yield
4 child portions
Nutrition note
Lentils provide plant protein, iron and fiber. Cheese adds calcium and protein; tortillas provide energy.
Ingredients
- 14 small whole-wheat tortillas
- 21 cup (170 g) cooked brown or green lentils, drained
- 31/2 cup (120 g) mild tomato salsa or passata
- 41 cup (110 g) grated cheese
- 51/2 teaspoon ground cumin, optional
- 61 teaspoon olive oil
Method
- 1
Mash lentils lightly with salsa and cumin.
- 2
Spread the mixture over half of each tortilla and sprinkle with cheese. Fold closed.
- 3
Brush a pan lightly with oil and cook over medium-low heat for 2–3 minutes per side.
- 4
Cool briefly and cut into triangles.
Complete the Meal
Serve with avocado and soft tomato pieces.
Allergens
Contains dairy and wheat.
Ingredient Substitutions
- Use gluten-free tortillas when required.
- Use dairy-free cheese for a dairy-free version.
- Use black beans or chickpeas instead of lentils.
Storage & Reheating
Refrigerate for up to 2 days and reheat in a dry pan.
Freezer Guidance
Freeze for up to 1 month.
Picky-Eater Strategy
Make one triangle with mostly cheese and gradually increase the lentil filling over repeated servings.
Little Helper Job
Let your child mash the lentils and sprinkle cheese.
Evidence-informed draft; pending review by a licensed pediatric dietitian before public health claims are made.