Description
Enjoy warm and hearty Healthy Black Bean and Corn Quesadillas, a comforting meal perfect for any occasion.
Ingredients
Scale
- 1 can black beans, drained and rinsed
- 1 cup corn (fresh, frozen, or canned)
- 1 cup shredded cheese (cheddar or mozzarella)
- 4 whole wheat tortillas
- 1 teaspoon cumin
- 1 teaspoon chili powder
- Salt and pepper to taste
- Olive oil or cooking spray for frying
- Salsa or avocado for serving (optional)
Instructions
- Prepare the Filling: In a large bowl, combine the black beans, corn, cheese, cumin, chili powder, salt, and pepper. Mix well until all the ingredients are evenly incorporated.
- Heat the Skillet: Take a non-stick skillet and place it over medium heat. Lightly grease the skillet with olive oil or cooking spray to ensure the quesadillas don’t stick.
- Fill the Tortillas: Place one tortilla in the hot skillet. Take a portion of the bean and corn mixture and spread it on one half of the tortilla.
- Cook the Quesadilla: Fold the tortilla over the filling and gently press down. Cook for about 3-4 minutes or until the bottom turns golden brown. Then, carefully flip the quesadilla and cook for an additional 3-4 minutes on the other side.
- Repeat and Finish Cooking: Repeat the process with the remaining tortillas and filling. Ensure to grease the skillet as needed in between quesadillas.
- Serve Warm: Once cooked, slice the quesadillas into wedges and serve them warm with salsa or avocado on the side.
Notes
For a gluten-free option, swap whole wheat tortillas for corn tortillas. You can also customize the filling with different beans or add greens for extra nutrition.
Nutrition
- Serving Size: 1 serving
- Calories: 600
- Sugar: 3g
- Sodium: 600mg
- Fat: 25g
- Saturated Fat: 8g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 85g
- Fiber: 10g
- Protein: 30g
- Cholesterol: 40mg
