Cook Time:15 minsTotal Time:15 minsServings:4Yield:4 servingsJump to Nutrition Facts
Cook Time:15 minsTotal Time:15 minsServings:4Yield:4 servings
Cook Time:15 mins
Cook Time:
15 mins
Total Time:15 mins
Total Time:
Servings:4
Servings:
4
Yield:4 servings
Yield:
4 servings
Jump to Nutrition Facts
Jump to recipe
TheseBlack Bean Quesadillasare your solution for a quick, flavorful, healthy weeknight dinner. Protein- and fiber-filled black beans, ooey-gooey Monterey Jack cheese, and slightly acidic fresh salsa are all sandwiched between two whole-wheat tortillas that become golden brown in the skillet. Creamy antioxidant-rich avocado garnishes this quesadilla, complementing the crisp tortillas. Keep reading for expert tips, like what to serve with your quesadilla.
Tips from the EatingWell Test Kitchen
These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!
Nutrition Notes
Cook Mode(Keep screen awake)Ingredients1 15-ounce can black beans, rinsed½cupshredded Monterey Jack cheese, preferably pepper Jack1/2 cup prepared fresh salsa (see Tip), divided48-inch whole-wheat tortillas2teaspoonscanola oil, divided1ripe avocado, diced
Cook Mode(Keep screen awake)
Ingredients
1 15-ounce can black beans, rinsed
½cupshredded Monterey Jack cheese, preferably pepper Jack
1/2 cup prepared fresh salsa (see Tip), divided
48-inch whole-wheat tortillas
2teaspoonscanola oil, divided
1ripe avocado, diced
Directions
Combine beans, cheese and 1/4 cup salsa in a medium bowl. Place tortillas on a work surface. Spread 1/2 cup filling on half of each tortilla. Fold tortillas in half, pressing gently to flatten.
Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add 2 quesadillas and cook, turning once, until golden on both sides, 2 to 4 minutes total. Transfer to a cutting board and tent with foil to keep warm. Repeat with the remaining 1 teaspoon oil and quesadillas. Serve the quesadillas with avocado and the remaining salsa.
Frequently Asked Questions
Make sure not to overfill your tortilla so that it can hold all the ingredients without spilling out—our recipe calls for including 1/2 cup of filling. Also, make sure there is a little cheese beneath and on top of the ingredients to seal the tortilla when it melts.
There could be several reasons for soggy quesadillas. One reason could be letting the quesadilla sit too long after preparation, allowing the wet ingredients to soak into the tortilla. Another factor could be the type of tortilla used (choose one sturdy enough for the ingredients). Additionally, too much oil in the skillet could be an issue, as tortillas will soak up the oil. It could be that the quesadillas were too warm before you packed them in containers, causing steam, or maybe they were packed with moist ingredients.
Try making a batch ofcilantro lime riceas a light and refreshing pairing, and for those who don’t like cilantro, it can easily be swapped for parsley. Additionally, the traditional corn dish from Mexico known asesquiteswould make a flavorful addition, and it can easily be made at home. A salad is always appreciated, especially with fruit in it, like anorange and avocado salador a watermelon salad.
Store the quesadillas in an airtight container in the refrigerator for up to 4 days. You can use a microwave to reheat them, but they won’t get a nice crunchy exterior. For best results, heat the quesadillas in a skillet or on a baking sheet in a 350°F oven for about 5 minutes or until the cheese is melted and the tortilla is crispy.
EatingWell Magazine, July/August 2010
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Nutrition Facts(per serving)375Calories16gFat45gCarbs13gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
Carrie Myers, M.S.
andLinda Frahm
Linda Frahm
