Description
A quick and nutritious Healthy Black Bean Quesadilla recipe featuring a flavorful blend of black beans, corn, fresh vegetables, and spices on whole wheat tortillas, pan-cooked to crispy perfection and served with avocado and salsa or sour cream.
Ingredients
Scale
Black Bean Mixture
- 1 cup canned black beans, drained and rinsed
- 1/2 cup corn kernels (fresh, frozen, or canned)
- 1/4 cup finely chopped onion
- 1/4 cup finely chopped red bell pepper
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- Salt and pepper to taste
Other Ingredients
- 1 tablespoon olive oil
- 4 whole wheat tortillas
- 1 cup shredded cheese (cheddar or Mexican blend)
- 1/4 cup fresh cilantro, chopped
- 1 ripe avocado, sliced
- Salsa or sour cream for serving
Instructions
- Prepare the filling: In a medium-sized bowl, combine the black beans, corn, onion, red bell pepper, ground cumin, chili powder, salt, and pepper. Stir until well mixed.
- Cook the filling: Heat olive oil in a large skillet over medium heat. Add the black bean mixture and cook for 4-5 minutes until everything is heated through and the spices become fragrant. Remove from heat.
- Assemble quesadillas: Lay out two whole wheat tortillas. Evenly distribute half of the black bean mixture onto each tortilla. Sprinkle each with 1/2 cup of shredded cheese and a sprinkle of fresh cilantro.
- Top and press: Place another tortilla on top of each filled tortilla, pressing down gently to hold the ingredients together.
- Cook the quesadilla: Heat a non-stick skillet over medium heat. Place one quesadilla in the skillet and cook for 2-3 minutes on one side or until golden brown. Carefully flip and cook the other side for another 2-3 minutes until the cheese is melted and the tortilla is crispy.
- Repeat cooking: Repeat the process with the second quesadilla.
- Cool and slice: Remove the quesadillas from heat and let them cool for about a minute before slicing into wedges.
- Serve: Serve warm, garnished with slices of avocado and a side of salsa or sour cream.
Notes
- You can substitute the shredded cheese with a vegan cheese alternative for a dairy-free option.
- Adjust the spices to your preference for mild or more heat.
- Use fresh or frozen corn; if frozen, thaw before use.
- For extra crispiness, press the quesadilla gently with a spatula while cooking.
- Leftover quesadillas can be stored in the refrigerator and reheated in a skillet or oven.