Spicy black bean quesadilla

Name: Spicy black bean quesadilla
Ingredients: 1 x 400g/14oz can black beans, drained, rinsed; ½ tsp ground cumin; ½ tsp dried oregano; 1 tsp dried chilli flakes (optional); 2 spring onions, trimmed, sliced; 1 red pepper, chopped; 80g/3oz cheddar, grated; salt and freshly ground black pepper; 4 x 25cm/10in flour tortillas; 1 garlic clove, peeled, cut in half; 1 tbsp vegetable oil; handful fresh coriander leaves, washed, chopped, plus extra to serve; 1 ripe avocado, peeled, stone removed, chopped, plus extra to serve; 1 fresh lime, juice only, plus extra lime wedges, to serve; pinch salt; 2 tbsp pumpkin seeds, shells removed, plus extra to serve