Black Bean Quesadillas

Author: Canadian Living

Serve with: Garden salad. Beans are packed with both soluble and insoluble fibre, which can help to keep your digestive system regular, regulate blood sugar, lower cholesterol and protect against some cancers.

  • Portion size 4 servings

Ingredients

  • 2 teaspoons vegetable oil
  • 1 onion
  • 1 sweet green pepper
  • 1 tablespoon chili powder
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 can black bean drained and rinsed
  • 1 cup salsa
  • 1/2 cup corn kernels
  • 4 large flour tortillas
  • 2 cups shredded Cheddar cheese
  • 1/2 cup sour cream light
  • 1/4 cup diced fresh jalapeño pepper optional
  • 1/4 cup diced pickled jalapeño pepper optional

Method

In large nonstick skillet, heat oil over medium heat; cook onion, green pepper, chili powder, cumin, salt and pepper until softened, about 8 minutes. Add black beans, salsa and corn; cook, stirring often, until heated through, about 5 minutes. (Make-ahead: Let cool for 30 minutes; refrigerate until chilled. Cover and refrigerate for up to 1 day.)

Evenly spoon bean mixture over half of each tortilla; sprinkle with cheese. Fold uncovered half over top and press lightly. Place on large rimmed baking sheet; bake in 425°F (220°C) oven, turning once, until golden, 10 to 15 minutes. Serve with sour cream, and jalape?eppers (if using).

Nutritional facts <b>Per serving:</b> about

  • Sodium 1201 mg
  • Protein 31 g
  • Calories 644.0
  • Total fat 28 g
  • Cholesterol 64 mg
  • Saturated fat 14 g
  • Total carbohydrate 70 g

%RDI

  • Iron 39.0
  • Fibre 0.0
  • Folate 79.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 51.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 31.0
  • Vitamin C 62.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Black Bean Quesadillas

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