Low Sodium Beans Quesadilla
Satisfy your cravings for a healthy, flavorful Tex-Mex classic with this **Low Sodium Beans Quesadilla** recipe. Perfect for anyone seeking a heart-healthy meal, these quesadillas combine whole wheat tortillas with a savory filling of low sodium black beans, red bell peppers, green onions, and fresh cilantro, enhanced with zesty lime juice, cumin, and chili powder. Gooey low sodium cheddar cheese ties everything together, while a quick sear in olive oil creates that irresistible golden crunch. Ready in just 25 minutes, this dish is a nutritious, quick-fix dinner or lunch option. Serve with creamy avocado slices for an added dose of freshness and healthy fats. Packed with bold flavors and wholesome ingredients, this easy quesadilla recipe is a low-sodium twist on a comforting favorite—perfect for busy weeknights or as a crowd-pleasing snack.
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Recipe Information
Ingredients
- 4 pieces Whole wheat tortillas
- 1 can (15 oz) Canned low sodium black beans
- 1 medium Red bell pepper
- 3 stalks Green onion
- 0.25 cup Cilantro
- 1 tablespoon Lime juice
- 1 teaspoon Ground cumin
- 0.5 teaspoon Chili powder
- 0.5 teaspoon Garlic powder
- 1 cup Low sodium cheddar cheese
- 1 tablespoon Olive oil
- 1 medium Avocado
Instructions
Drain and rinse the canned low sodium black beans thoroughly to remove any excess sodium.
Dice the red bell pepper and finely chop the green onions and cilantro. Set these aside.
In a medium bowl, combine the black beans, red bell pepper, green onions, cilantro, lime juice, ground cumin, chili powder, and garlic powder. Mix well to ensure all ingredients are well incorporated.
Place a tortilla on a clean, flat surface. Sprinkle 1/4 cup of low sodium cheddar cheese evenly over half of the tortilla.
Spread about 1/4 of the bean mixture over the cheese, reaching close to the edges.
Fold the tortilla in half, pressing gently to keep the filling intact.
Repeat steps 4-6 with the remaining tortillas and filling.
Heat a large non-stick skillet over medium-high heat and add half a tablespoon of olive oil.
Place one or two quesadillas (depending on the size of your skillet) into the pan. Cook each side for 2-3 minutes, or until golden brown and the cheese is melted.
Transfer the cooked quesadillas to a cutting board. Repeat the cooking process with the remaining quesadillas, adding more olive oil as needed.
Slice the avocado and serve alongside the quesadillas for a fresh, creamy contrast.
Cut the quesadillas into wedges and serve warm.
Nutrition Facts
Calories |
1555 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 92.2 g | 118% | |
| Saturated Fat | 35.0 g | 175% | |
| Polyunsaturated Fat | 5.3 g | ||
| Cholesterol | 132 mg | 44% | |
| Sodium | 1390 mg | 60% | |
| Total Carbohydrate | 132.0 g | 48% | |
| Dietary Fiber | 28.5 g | 102% | |
| Total Sugars | 11.6 g | ||
| Protein | 55.8 g | 112% | |
| Vitamin D | 0.8 mcg | 4% | |
| Calcium | 1186 mg | 91% | |
| Iron | 10.9 mg | 61% | |
| Potassium | 1908 mg | 41% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
