(Serves 4)

• 1 onion, finely diced

• 4 cloves garlic, roughly chopped

• 2 cup peas, fresh or frozen

• 1 tablespoon cumin

• 100g reduced fat feta, crumbled

• 1 lime juiced and zested

• 4 large tortillas

• 1 cup Greek yoghurt

Jalapeno Salsa

• 1 lime juiced and zested

• 2 tomatoes

• ½ red onion

• ½ bunch coriander

• 1 tablespoon pickled jalapeno, plus pickle juice

1. Build the flavour base:
   Heat a drizzle of olive oil in a frypan over medium heat. Add onion and garlic and cook for 2–3 minutes until softened and fragrant. Sprinkle in the cumin and stir until aromatic.

2. Add the peas:
   Stir through the peas and cook just until warmed, you want them bright and a little sweet, not mushy. Remove from the heat, add zest and juice of 1 lime and fold in the crumbled feta. Set aside.

3. Make the salsa:
   Add all the salsa ingredients to a food processor and blitz until smooth. Taste, then tweak with a little extra lime or jalapeño to suit your liking. Strain to remove any excess liquid, then set aside.

4. Assemble the quesadillas:
   Spread the pea and feta mix over half of each tortilla, then fold over to enclose.

5. Toast to golden:
   Return your pan to medium heat (or use a toastie press) and cook quesadillas for 2–3 minutes each side until crisp and golden.

6. Serve it up:
   Cut into quarters and serve with a generous spoonful of the jalapeno salsa and a dollop of yoghurt on the side.

Snapshot!

With 1526 kJ, 19 g protein, and 9 g fibre per serve, this pea quesadilla is a balanced, plant-powered meal that brings steady energy and gut-loving goodness. Moderate in fat (10g) and sodium (691mg), it combines grain foods, veggies, and creamy dairy for a deliciously doable, option that shows how simple ingredients can make joyful, nourishing food.

What it means on the plate

This quesadilla is a balanced, fibre-packed meal that ticks a few boxes. Peas bring plant protein and slow-release carbs, while feta and yoghurt add a creamy boost of calcium and flavour. Fat and sodium are moderate, making it a satisfying option. The standout? That 9 g of fibre, great for gut health and steady energy!

Food group balance → This dish offers a fibre-rich, plant-forward meal with a little creamy protein on the side.

• Grains 1.3 serves (tortilla)

• Vegetables 3 serves (peas, onion, garlic, onions, tomato, jalapeno & coriander)

• Fruit ¼ serve (limes)

• Protein 0 serves – this doesn’t mean the recipe contains no protein, just that it doesn’t include a full AGHE serve from the protein foods group.

• Dairy ½ serve (feta & yoghurt)

CWJ Takeaway

A delicious way to sneak in extra legumes and colour! Paired with a fresh salsa and yoghurt for a full-flavoured meal that proves healthy eating can be seriously tasty.