This delicious Hummus Quesadilla with Pomegranate & Feta cheese is the perfect low fat, vegetarian easy meal!
This year is the official International Year of the Pulses, which perfectly corresponds to our busy schedules, concern for nutrition, and slowly dipping dollar. Pulses, commonly known as beans, legumes and peas, are some of the least expensive sources of quality protein available. They’re high in protein and fibre and are a staple in my house because I can stock up when they’re on sale and store them in my pantry. This is where the inspiration for a vegetarian hummus quesadilla with this pulse-packed snack was born.
This vegetarian hummus quesadilla is super healthy because not only is it pan-fried in a nonstick skillet with just a touch of oil, but it skips the high carb dough and uses Light Flatout flatbreads instead. With 50% fewer calories than traditional flatbreads (90 calories each!), and a whopping 9 grams of protein and 8 grams of fibre, these babies have always been my go-to wraps.
That’s when it hit me, why not pan-fry your favourite wrap? Mine always includes some hummus and cheese, a delicious combo cold or hot. And ta da- the vegetarian hummus quesadilla packed with lots of other goodies was born. And with the calories and carbs saved using Flatouts in this recipe, you’ve got some extra wiggle room for full fat salty cheese and tangy olives. I always find Flatout in the deli section of your local grocery store, or check FlatoutFinder.com to find the retailer nearest to you that carries them.
Mexican + Middle Eastern = Vegetarian Hummus Quesadilla
This super easy and healthy vegetarian hummus quesadilla recipe starts with a classic hummus recipe (lightened up with a little less oil than normal) and packs it with vibrant Middle Eastern flavour. I was actually inspired by the flavours in a recent recipe for my Middle Eastern flatbread and I knew it would go over well in a quesadilla dipped in tangy tzatziki. Tangy pomegranate seeds, salty olives and feta, and sweet roasted red peppers all come together to complement the rich earthiness of the hummus. And since this recipe will likely yield a little extra dip, you’ve got a healthy snack for the next day.
This is a great vegetarian lunch or light dinner for any night of the week that both adults and kids will love. I mean, WHO doesn’t love a cheesy vegetarian quesadilla! The best part is that the canned beans help me cut back on the high fat cheese but still help hold the works together.
What’s your favourite filling for a vegetarian hummus quesadilla? Have you ever tried switching up your traditional Mexican filling with something exotic? Leave me a message with some of your family’s tried and true favourites!
Healthy Vegetarian Middle Eastern Hummus Quesadilla
- 1 can chickpeas
- 3 tbsp lemon juice
- 1 tbsp olive oil
- 1 1/2 tbsp tahini
- 3 tbsp water
- 1 tsp cumin
- 1/2 clove garlic minced
- Salt and pepper
- 1 tbsp olive oil in an oil atomizer
- 6 Multigrain with Flax Flatout Flatbreads
- 1/2 cup pomegranate seeds
- 1/4 cup kalamata olives pitted and minced
- 2 cups baby spinach
- 2 roasted red peppers sliced
- 4 oz feta crumbled
- 1 tsp za’atar
- Tzatziki for dipping
- In a small food processor, puree all of the ingredients and season with salt and pepper, to taste. Set aside.
- Divide the hummus among the 6 Flatout Flatbreads, leaving at least 1/2 inch around the edge. Onto one side, add the baby spinach, red peppers, olives, pomegranate seeds and feta then fold the tortilla over like a book.
- Preheat a large nonstick skillet over medium high heat and add a spritz of olive oil. While in the pan, spritz the top of the tortilla and sprinkle with za’atar. Flip and cook until golden brown and caramelized.
- Serve with tzatziki for dipping.
Updated on May 20th, 2020
Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.