A tasty dinner idea from Operation Transformation.


Serves: 2 (each serving contains approximately 520 kcal)

  • 300g mushrooms (chestnut or ordinary)
  • 1 red onion
  • 1 garlic clove
  • 1 red chilli (optional)
  • 8 small cherry tomatoes
  • 70g Cheddar cheese
  • 1 tablespoon softened butter (15g)
  • pinch of dried oregano or ¼ teaspoon torn oregano leaves
  • 2 wholemeal wraps
  • 50g baby spinach leaves
  • 50g tinned sweetcorn (drained – low sugar and low salt) (or use frozen)
  • 2 tablespoons tinned black beans (drained and rinsed) (30g)
  • 2 teaspoons barbecue sauce (from a bottle or jar) 
  • salt (optional) and freshly ground black pepper

Vegetarian Barbecue Sauce 

Makes: 12 servings (each 1 tablespoon (15g) serving contains 15 kcals and there are 3 teaspoons in 1 tablespoon) 

  • 1 garlic clove
  • 100g tomato ketchup (no added sugar and salt)
  • 50ml apple cider vinegar
  • 1 tablespoon orange juice (15g)
  • ½ tablespoon honey (7g)
  • ½ tablespoon reduced sodium soy sauce (7g)


  1. Preheat the oven to 200C / 400F / gas mark 6. Trim and slice the mushrooms. Cut the red onion in half, then peel and finely chop. Peel and crush the garlic. Cut the chilli into thin rings, if using. Cut the cherry tomatoes in half. Grate the Cheddar cheese.
  2. Heat a non-stick frying pan over a medium to high heat. Add the butter and then sauté the onion for a minute or two until softened. Stir in the garlic and cook for 20 seconds.
  3. Tip in mushrooms and add the oregano, then season with a little salt (optional) and pepper to taste. Sauté for another 2-3 minutes until tender.
  4. Arrange the wraps on a baking sheet and scatter over the spinach followed by the mushroom mixture, then sprinkle over the sweetcorn and black beans.
  5. Cover with the cheese and sprinkle over the chilli (if using). Place in the oven for 3-4 minutes until the cheese is beginning to melt and the bottom of the wraps are crisped up.
  6. Transfer the mushroom quesadillas to plates and scatter the cherry tomatoes on top, then drizzle over the barbecue sauce to serve. 

Vegetarian Barbecue Sauce 

  1. Peel the garlic and use a garlic crusher or grate on the fine side of a box grater.
  2. Place in a bowl and stir in the tomato ketchup, vinegar, orange juice, honey and soy sauce until well combined.
  3. Cover with cling film and keep in the fridge or if not using immediately transfer to a sterilised screw-topped jar or suitable airtight container. Use as required.

Prepare Ahead
This barbecue sauce will keep for up to 3 days if stored in the fridge in a sterilised screw-topped jar or suitable airtight container.