Recipes · Mexican · Main Courses
Quesadillas de Flor de Calabaza (Masa Turnovers with Squash Blossoms and Oaxaca Cheese)
One serving has 541 kcal and 19 g protein, and at least a fifth of a woman's daily need of thiamin (109%), riboflavin (76%), niacin (66%), phosphorus (60%), cobalamin (48%) and folate (45%). Ready in 35 minutes.
- Preparation: 15 min
- Cooking: 20 min
- Makes: 1 serving (400 g)
- Difficulty: Medium
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 75 g Masa harina
- 100 g Warm water
- 60 g Squash blossoms
- 30 g White onion
- 3 g Garlic
- 8 g Serrano chillies (for the filling and the salsa)
- 2 g Epazote, fresh
- 50 g Oaxaca cheese (quesillo), shredded
- 8 g Vegetable oil
- 60 g Tomatillos
- 3 g Coriander leaves
- 1 g Salt
Method
- Mix the masa harina with a pinch of the salt and the warm water and knead for 2 minutes into a soft dough that feels like play dough and doesn't crack at the edges; add water by the spoonful if it does. Cover it and leave it for 10 minutes.
- Pull the stems, the green sepals and the stamens out of the blossoms, rinse them and chop them roughly. Fry the chopped onion, garlic and half a serrano, chopped, in half the oil for 3 minutes, then add the blossoms, the epazote leaves and a pinch of salt and cook for 2-3 minutes, until wilted and dry.
- For the salsa, char the tomatillos and the rest of the serrano in a dry pan for 8-10 minutes, turning, until blistered and soft. Blend them with the coriander, a pinch of salt and 2 tablespoons of water.
- Divide the masa into three balls and press each between two sheets of plastic in a tortilla press (or with a heavy pan) into a round about 14 cm across.
- Peel off the top sheet, put a third of the cheese and the blossoms on one half, fold the masa over using the bottom sheet and press the edges to seal.
- Cook the quesadillas on a hot comal or heavy frying pan brushed with the rest of the oil, over medium heat, for 3-4 minutes a side, until speckled brown, the masa cooked through and the cheese melted. Serve hot with the salsa verde.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 541 kcal | 26% |
| Carbohydrates | 68.7 g | |
| Water | 285 mL | |
| Fiber | 7 g | 24% |
| Protein | 19.4 g | 40% |
| Tryptophan | 0.31 g | |
| Threonine | 0.69 g | |
| Isoleucine | 0.79 g | |
| Leucine | 1.7 g | |
| Lysine | 0.67 g | |
| Methionine | 0.39 g | |
| Cystine | 0.2 g | |
| Phenylalanine | 0.83 g | |
| Tyrosine | 0.7 g | |
| Valine | 0.96 g | |
| Histidine | 0.46 g | |
| Fat | 22.6 g | |
| Monounsaturated | 6 g | |
| Polyunsaturated | 6.5 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.8 g | |
| Saturated | 8.7 g | |
| Trans-Fats | 0.05 g | |
| Cholesterol | 39.5 mg | |
| Calcium | 408 mg | 41% |
| Copper | 0.26 mg | 29% |
| Iron | 7.7 mg | 43% |
| Magnesium | 116 mg | 37% |
| Manganese | 0.57 mg | 32% |
| Phosphorus | 423 mg | 60% |
| Potassium | 608 mg | 13% |
| Selenium | 17.8 µg | 32% |
| Sodium | 647 mg | |
| Zinc | 3.1 mg | 39% |
| Thiamin (vitamin B1) | 1.2 mg | 109% |
| Riboflavin (vitamin B2) | 0.84 mg | 76% |
| Niacin (vitamin B3) | 9.3 mg | 66% |
| Pantothenic acid (vitamin B5) | 0.4 mg | 8% |
| Pyridoxine (vitamin B6) | 0.53 mg | 41% |
| Folate (vitamin B9) | 178 µg | 45% |
| Cobalamin (vitamin B12) | 1.1 µg | 48% |
| Choline | 22.4 mg | 5% |
| Vitamin A | 165 µg | 24% |
| Vitamin C | 31.4 mg | 42% |
| Vitamin D (D2 + D3) | 8 IU | 1% |
| Vitamin E | 1.2 mg | 8% |
| Vitamin K | 32.3 µg | 36% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
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