Description

Healthy Black Bean Quesadillas are a delicious and nutritious meal with seasoned black beans, corn, fresh vegetables, and melted cheddar cheese, all wrapped in a crispy whole wheat tortilla.

Ingredients

1 can (15 oz) black beans, drained and rinsed

1 cup frozen corn kernels, thawed

1 small red onion, diced

1 red bell pepper, diced

2 cups fresh spinach leaves

2 cups shredded cheddar cheese

8 whole wheat flour tortillas

1 tablespoon olive oil

1 teaspoon ground cumin

1 teaspoon chili powder

Salt and pepper, to taste

1 tablespoon fresh cilantro, chopped

Cooking spray or additional olive oil for frying

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Instructions

Heat the olive oil in a large skillet over medium heat. Add the red onion and red bell pepper, sautéing for about 3-4 minutes until the onion becomes translucent and the pepper softens.
Stir in the black beans, corn, ground cumin, chili powder, salt, and pepper. Cook for another 5 minutes, stirring occasionally, until everything is well combined and heated through.
Add the fresh spinach leaves to the skillet, stirring until they wilt and mix evenly with the rest of the ingredients. Turn off the heat and stir in the chopped cilantro.
Place a tortilla on a clean surface and sprinkle 1/4 cup shredded cheese evenly over one half. Spread a portion of the black bean mixture on top of the cheese, then fold the tortilla in half to cover the filling.
Heat a separate large skillet over medium heat and lightly coat it with cooking spray or a bit of olive oil. Place the folded quesadilla onto the hot skillet and cook for 3-4 minutes on each side or until the tortilla becomes golden brown and crispy, and the cheese is melted.
Repeat the process with the remaining tortillas and filling, cooking each quesadilla until crispy and golden.
Once cooked, remove the quesadillas from the skillet, slice into wedges, and serve hot.

Notes

For a spicier version, add sliced jalapeños or red pepper flakes to the black bean mixture.

For a vegan option, swap the cheddar cheese for a plant-based cheese substitute, and use vegan-friendly tortillas.

Store leftovers in an airtight container in the refrigerator for up to 3 days.

Reheat in a skillet or oven to bring back the crispiness.

Prep Time: 15 minutes
Cook Time: 40 minutes
Category: Main Course
Method: Stovetop
Cuisine: Mexican

Nutrition

Serving Size: 1 quesadilla
Calories: 250
Sugar: 4g
Sodium: 400mg
Fat: 12g
Saturated Fat: 5g
Unsaturated Fat: 7g
Trans Fat: 0g
Carbohydrates: 30g
Fiber: 6g
Protein: 10g
Cholesterol: 20mg