Quick and Healthy Black Bean Quesadillas
Looking for a quick, nutritious dinner idea? These Quick and Healthy Black Bean Quesadillas are the perfect solution for busy weeknights! Made with protein-packed black beans, creamy shredded cheese, and bursts of fresh flavor from cilantro, tomatoes, and red onion, this recipe combines wholesome ingredients to create a balanced meal in just 20 minutes. Whole wheat tortillas add a hearty touch and boost fiber, while aromatic spices like cumin and garlic powder enhance the bold flavors. Easily customizable and kid-friendly, these quesadillas can be served with optional dips like sour cream, guacamole, or salsa for an irresistible finishing touch. Perfect for vegetarians or anyone craving a satisfying meal, this simple skillet recipe is the ultimate combination of convenience and deliciousness.
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Recipe Information
Ingredients
- 4 pieces Whole wheat tortillas
- 1 cup Canned black beans (rinsed and drained)
- 1 cup Shredded cheddar or Monterey Jack cheese
- 2 tablespoons Chopped fresh cilantro
- 0.5 cup Diced tomatoes (optional)
- 0.25 cup Diced red onion (optional)
- 1 tablespoon Olive oil or cooking spray
- 1 teaspoon Ground cumin
- 0.5 teaspoon Garlic powder
- 0.25 teaspoon Salt
- 0.25 teaspoon Freshly ground black pepper
- as desired Sour cream or guacamole (for serving, optional)
Instructions
In a medium mixing bowl, combine the black beans, ground cumin, garlic powder, salt, and black pepper. Use a fork to lightly mash the beans, leaving some whole for texture.
Add the chopped cilantro, diced tomatoes, and red onion (if using) to the black bean mixture. Stir to combine.
Lay out the tortillas on a flat surface. On one half of each tortilla, spread about 1/4 cup of the black bean mixture evenly, leaving a small border around the edges.
Sprinkle 1/4 cup of shredded cheese over the black bean mixture on each tortilla.
Fold the empty half of the tortilla over the filling to form a half-moon shape and gently press down to seal.
Heat a large non-stick skillet or griddle over medium heat. Add 1 teaspoon of olive oil or spray lightly with cooking spray.
Place one or two quesadillas in the skillet (depending on size). Cook for 2-3 minutes on each side, or until the tortilla is golden brown and the cheese has melted.
Repeat with the remaining quesadillas, adding more oil or cooking spray as needed.
Transfer the cooked quesadillas to a cutting board. Let cool for 1 minute, then cut each quesadilla into thirds or quarters.
Serve warm with sour cream, guacamole, or your favorite salsa on the side.
Nutrition Facts
Calories |
348 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.0 g | 22% | |
| Saturated Fat | 7.8 g | 39% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 34 mg | 11% | |
| Sodium | 694 mg | 30% | |
| Total Carbohydrate | 35.4 g | 13% | |
| Dietary Fiber | 6.9 g | 25% | |
| Total Sugars | 3.3 g | ||
| Protein | 15.4 g | 31% | |
| Vitamin D | 0.3 mcg | 1% | |
| Calcium | 276 mg | 21% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 349 mg | 7% | |
*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.
