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Spiced tomato soup with bean quesadillas recipe

Spiced tomato soup with bean quesadillas recipe

3 ratings

Give classic soup and sandwiches a Mexican twist with this spiced tomato soup accompanied by a black bean quesadilla. Fried until golden, the quesadillas are fantastic dipped into the tangy soup for a wonderful taste and texture contrast. See method

  • Serves 4
  • 10 mins to prepare and 20 mins to cook
  • 399 calories / serving
  • Freezable
  • Healthy
  • Vegetarian


  • 1 tbsp olive oil
  • 2 red onions, finely chopped
  • ¼-½ tsp crushed chillies, to taste
  • 1 tsp smoked paprika
  • 1 garlic clove, crushed
  • 2 x 400g tins chopped tomatoes
  • 1 low-salt vegetable stock cube, made up to 400ml
  • 1 tsp caster sugar
  • 400g tin black beans, drained and rinsed​
  • 2 spring onions, finely chopped
  • 35g pecorino
  • 4 wholemeal wraps
  • 50g low-fat natural yogurt, plus 4 tbsp to serve
If you don't have red onions, try using white, brown or spring onions

Each serving contains

  • Energy

  • Fat

    12g 16%
  • Saturates

    4g 22%
  • Sugars

    16g 18%
  • Salt

    1.8g 29%

of the reference intake
Carbohydrate 51.4g Protein 17.3g Fibre 13.4g


  1. Heat the oil in a large saucepan over a medium heat and fry the onions for 6-8 mins until soft. Stir in the chillies, paprika and garlic, and fry for 1-2 mins until fragrant. Stir in the chopped tomatoes, stock and sugar. Simmer for 10 mins.

  2. Meanwhile, mix the black beans, spring onions and pecorino in a bowl. Divide the mix between the wraps, piling it onto one half of the circles. Fold the empty side over the fillings and press down well to seal.

  3. Heat a large, dry frying pan over a medium heat and fry the quesadillas, 1 or 2 at a time, for 2-3 mins either side until golden.

  4. Remove the soup from the heat and blend until very smooth. Add more chilli and a pinch more sugar if needed. Stir in the yogurt, then divide between 4 bowls, topping each with an extra spoonful of yogurt. Cut the quesadillas into 3 triangles and serve alongside.

Freezing and defrosting guidelines

Freeze soup only. In order to enjoy optimum flavour and quality, frozen items are best used within 3 months of their freezing date. For more tips on freezing and defrosting food, read our article Love Your Freezer.

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