Cooking at Home - Black Bean Quesadillas

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Published Saturday, January 18, 2020

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PICT RECIPE Black Bean Quesadillas - USDA
Black Bean Quesadillas. Courtesy USDA

Makes: 8 Servings

  • Prep Time: 15 minutes

Enjoy a quesadilla any night of the week! This quesadilla recipe can be served as a tasty lunch, dinner or side dish.

Ingredients

  • 3/4 cup chunky salsa (or Pico De Gallo)
  • 1 can 15.5 ounce low-sodium black beans (drained and rinsed)
  • 2 cup shredded reduced-fat Colby & Monterey Jack cheese
  • 2 tablespoon fresh cilantro (finely chopped)
  • 4 8 inch flour tortillas
  • 1/2 teaspoon extra virgin olive oil

Directions

  1. Using a small-hole strainer, drain liquid from salsa; discard liquid.
  2. Transfer leftover tomato mixture to a medium bowl.
  3. Mix in black beans, cheese, and cilantro until combined.
  4. Divide black bean mixture evenly over half of each tortilla (about 1/2 cup each).
  5. Fold tortillas in half.
  6. Heat large griddle or skillet over medium-high heat.
  7. Brush with oil.
  8. Place filled tortillas on a griddle.
  9. Cook, carefully flipping once, until tortillas are gold brown and crisp and cheese filling melts, about 5 minutes.
  10. Cut quesadillas into wedges.

Notes

Serves 8 as a side dish

Serving suggestions: For a wholesome dinner, serve with Tasty Lemon and Herb Chicken, Brown Rice with Vegetables, and a piece of fruit for dessert.

Source: The Best of La Cocina Goya: Healthy, Tasty, Affordable Latin Cooking

Nutrition Information

Nutrients

Amount

Calories

160

Total Fat

5 g

Saturated Fat

2 g

Cholesterol

5 mg

Sodium

490 mg

Total Carbohydrate

25 g

Dietary Fiber

4 g

Total Sugars

1 g

Added Sugars included

0 g

Protein

7 g

Vitamin D

0 mcg

Calcium

96 mg

Iron

2 mg

Potassium

287 mg

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