Black Bean Quesadillas
Enjoy a quesadilla any night of the week! This quesadilla recipe can be served as a tasty lunch, dinner, or side dish.
- Yield
- 8 Servings
- Serving size
- 1 serving
- Rating
- 3.51 of 5 (344 ratings)
Food groups
- Dairy: 3/4 cups
- Grains: 1 ounces
- Vegetables: 1/2 cups
Ingredients
- 3/4 cup chunky salsa (or pico de gallo)
- 1 can (15.5 oz) low-sodium black beans (drained and rinsed)
- 2 cups shredded reduced-fat Colby & Monterey Jack cheese
- 2 tablespoons fresh cilantro (finely chopped)
- 4 flour tortillas (8 inch)
- 1/2 teaspoon extra virgin olive oil
Directions
- Using a small-hole strainer, drain liquid from salsa; discard liquid.
- Transfer leftover tomato mixture to a medium bowl.
- Mix in black beans, cheese, and cilantro until combined.
- Divide black bean mixture evenly over half of each tortilla (about 1/2 cup each).
- Fold tortillas in half.
- Heat large griddle or skillet over medium-high heat.
- Brush with oil.
- Place filled tortillas on a griddle.
- Cook, carefully flipping once, until tortillas are gold brown and crisp and cheese filling melts, about 5 minutes.
- Cut quesadillas into wedges.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 213.91 |
| Total Fat | 8.44 g |
| Saturated Fat | 4.75 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 21.47 mg |
| Carbohydrates | 20.72 g |
| Dietary Fiber | 6.13 g |
| Total Sugars | 1.23 g |
| Added Sugars included | 0 g |
| Protein | 13.31 g |
| Calcium | 291 mg |
| Potassium | 277 mg |
| Sodium | 489.4 mg |
| Copper | 0 mg |
| Iron | 2 mg |
| Magnesium | 47 mg |
| Phosphorus | 287 mg |
| Selenium | 19 mg |
| Zinc | 2 mg |
| Vitamin A | 47 mcg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.4 mcg |
| Vitamin C | 4 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 5 mcg |
| Folate | 63 mcg |
| Thiamin | 0.2 mg |
| Riboflavin | 0.2 mg |
| Niacin | 1 mg |
| Choline | 22 mg |
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Source
Recipe by: The Best of La Cocina GOYA: Healthy, Tasty, Affordable Latin Cooking/ Lo Mejor de la Cocina GOYA: Cocina Latina Saludable, Rica y Económica — GOYA Foods
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/black-bean-quesadillas. Federal works are public domain in the United States.