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Health Information Library Recipes Black bean quesadillas

Black bean quesadillas

Nutrition Facts

Serving Size 2 slices
Calories 281

Amount Per Serving
Monounsaturated fat 1 g
Saturated fat 4 g
Total fat 8 g
Sodium 522 mg
Cholesterol 15 mg
Dietary fiber 16 g
Protein 14 g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories: 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300 mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

These vegetarian quesadillas prove that you don't need a lot of cheese in this dish — just enough to bind them together.

Ingredients

(Serves 4)
  • 1 1/2 cups reduced sodium black beans, drained and rinsed
  • 1 cup finely diced zucchini
  • 1 cup frozen sweet corn kernels, thawed
  • 2/3 cup finely diced red onion
  • 1/2 cup shredded 2% sharp cheddar cheese
  • 1/4 cup chopped fresh cilantro
  • 1 teaspoon cumin
  • 1/2 teaspoon salt
  • Pinch of black pepper
  • 1/4 teaspoon Tabasco sauce
  • 2 whole-wheat tortillas, 12 inches in diameter

Directions

Heat oven to 350 F. In a large bowl, combine the beans, zucchini, corn, red onion, cheese, cilantro, cumin, salt, pepper and Tabasco sauce.

Heat a large, nonstick skillet to medium heat and coat with cooking spray. Place one tortilla in the pan to warm. Place half the bean mixture on one side of the tortilla and fold over to cover. Cook for 1 to 2 minutes then flip the quesadilla and cook for another 1 to 2 minutes. Remove from heat and place on a baking sheet. Repeat with the other tortilla.

Bake for 5 to 8 minutes or until cheese has completely melted. Cut each quesadilla into 4 even slices and serve with your choice of condiments.

Last Updated: May 21st, 2016