Take Our Brief Survey
Skip to main content
Dinner

Black Bean Quesadilla

  • 10 Mins

    Prep Time

  • 10 Mins

    Cook Time

  • 4

    Servings

  • 502

    Calories

  • 19g

    Fat

  • 62g

    Carbs

  • 24g

    Protein

Recommended For:

Lupus

Download Recipe PDF
Array
  • Share:

Ingredients

  • 1 (15 oz) Can Black Beans, drained and rinsed
  • 1 Cup Frozen Corn
  • ½ Cup Red Onion, diced*
  • ½ Cup Cilantro, loosely packed, chopped (wash under cold running water before chopping)
  • 2 Cups Cheddar Cheese, shredded
  • 1 Batch Seasoning Blend (below)
  • 8 Flour Tortillas
  • 1 Tbsp Chili Powder
  • 1 Tsp Smoked Paprika
  • 1 Tsp Cumin
  • ¼ Tsp Cayenne Pepper
  • ½ Tsp Oregano
  • ½ Tsp Salt
  • ½ Tsp Black Pepper
  • *Optional: soak diced red onion in ice water for 5 minutes to remove bite

What You’ll Need

  • Can Opener

  • Colander

  • Measuring Cups

  • Measuring Spoons

  • Bowls (2) - One Large, One Small

  • Spoon

  • Skillet

  • Spatula

  • Knife

  • DDairy:

    Use a dairy-free cheese

  • GGluten:

    Swap the flour tortillas for corn tortillas

Instructions

  • 1.

    Wash Hands Wash hands with soap and water.

  • 2.

    Mix Seasoning Blend In a small bowl, mix all the seasoning blend ingredients and set aside.

  • 3.

    Combine Ingredients To a large bowl, add the drained black beans, corn, red onion, cilantro and cheese. Sprinkle seasoning blend over top and stir until all ingredients are evenly coated.

  • 4.

    Cook Quesadillas In a skillet, place a tortilla and top one half with ½ cup filling and fold over. Cook, over medium heat, until browned and cheese filling has melted, flipping halfway through. Repeat with remaining tortillas and filling.

  • 5.

    Cut, Serve and Enjoy Cut quesadillas into triangles, serve and enjoy!

  • 6.

    Wash Hands Wash hands with soap and water.

Recipe adapted from Budget Bytes

Nourishment Notes

Black Beans

Black beans contain a type of fiber important for helping to lower cholesterol levels, reducing the risk of heart disease. Black beans may also help lower inflammation in the body.

Onions

Onions are a type of prebiotic. Prebiotics feed healthy gut bacteria to help promote a healthier digestive tract. Onions may also help reduce cholesterol levels, which can decrease the risk for heart disease.

Fatigue Buster

  • Cheese

    Purchase pre-shredded cheddar cheese.

  • Taco Seasoning

    Purchase a premade taco seasoning packet. Look for a seasoning packet without garlic.

You may also like

There's plenty more delicious recipes to try!

Connect with a Dietitian

We use prevailing industry practices to protect your information you submit to us using this form. While we are diligently working to protect your information, it is still possible your information could be intercepted or hacked while it’s sent to us. We don’t recommend you put anything about you in this form you do not want to risk being exposed to a hacker. Because of these risks, we cannot guarantee the privacy of your information submitted on this form. We’ll keep working to improve the privacy and security of our website to keep up with prevailing industry practices.