Main meals15 min hands-on · 45 min total · 7 ingredients
Roast potatoes, broccoli & dip
Why it works for childrenDip it, try it separately, start small.
The ingredients bringProtein · Calcium · Fibre
Let’s make it
Family kitchen · Main meals
Mild bean & vegetable quesadillas
Warm tortilla wedges for picking up and dipping. Beans, vegetables and cheese make a gentle filling.
- Hands-on
- 20 min
- Total time
- 30 min
- Base recipe
- 4 servings
Protein · Calcium · Fibre
Why it works for children & what’s in itTimes are estimates for the base recipe. Larger quantities may take longer.
Step by step
0 / 5Here’s how.
Keep it simple today.
Canned beans and sweetcorn are already cooked. Two folded tortillas will usually fit in one large pan.
What you can prepare ahead
Make the vegetable and bean filling the day before, cool quickly and refrigerate at 5 °C or below. Reheat thoroughly once before filling; cook the tortillas fresh.
Got interrupted? Tick off each step as you finish, so you can find your place again here.
If there is room for it today
Helping is lovely. Watching is fine too.
Your child can mash the beans and spread the cooled filling. An adult handles the pan and cutting.
It does not have to be a family cooking project. It is fine to do it yourself today.
Good things for your family table
Why it works for children.
Broad, softly filled wedges are easy to hold. Familiar cheese and a gentle dip offer an approachable way to explore beans.
The nutrients in these ingredients.
- Protein
- Here, from: Kidney beans, cheese and yoghurt
A building block children need for growth and for making body tissues.
About this nutrient - Calcium
- Here, from: Cheese and plain yoghurt
Important for building bones and teeth, especially during growth.
About this nutrient - Fibre
- Here, from: Kidney beans and wholewheat tortillas
Parts of plant foods that help keep digestion working normally.
About this nutrient
These notes refer to the ingredients in the base recipe. The amount on the plate depends on preparation, portion size and swaps. Variety across the week makes the difference.
Make it yours.
Use black beans instead of kidney beans. Finely grated carrot, cooked until soft, can replace the pepper. You can reduce the cheese a little to taste; the mashed beans help hold the filling together.
Feeling a little unsure?
Offer a little tortilla, cheese and beans separately before assembling. A wedge with just a little filling is fine. Every bite need not look the same.
Keeping leftovers
Cool within 1–2 hours and refrigerate at 5 °C or below until the next day. Reheat thoroughly once. Keep the yoghurt separate and chilled.
For younger eaters
Designed for family meals from age 3, not as a weaning recipe. Always adapt shape and texture to your child’s abilities. Cook hard pieces until soft or grate finely; cut up small round foods. Stay with your child while they eat. For known allergies, check ingredients and substitutions individually.
Good ideas are for sharing
Someone else might love this too.
A good idea might make someone else’s day a little easier. Take an image for your story or your next post.
Story, post or just the photo: choose your image, then save or share it. The recipe link and caption are ready to copy too.
Our approach & sources
These recipes are ideas for family life with children aged 3 and up. Quantities are a guide, not a target to finish. Age, appetite and individual needs vary. Variety across the week matters; no single recipe covers every nutritional need.
Our general guidance draws on the recommendations below. These organisations have not reviewed or endorsed the individual recipes. Editing: Pureli.
Recipe development: Pureli.
More ideas for your table.
All recipesMain meals
Main meals10 min hands-on · 40 min total · 7 ingredients
Velvety lentil & carrot soup
Why it works for childrenMild and smooth. You choose the texture.
The ingredients bringIron · Folate · Beta-carotene
Let’s make it
Main meals15 min hands-on · 40 min total · 7 ingredients
Potato & pea frittata
Why it works for childrenSoft pieces with familiar potatoes and egg.
The ingredients bringProtein · Iron · Folate
Let’s make it