Veggie-loaded black bean quesadillas
Delight in these Veggie-Loaded Black Bean Quesadillas! Filled with protein-packed black beans, gooey Monterey cheese, and zesty salsa, all wrapped in a warm tortilla. Perfect for a quick, nutritious, and flavorful meal!
- 06 May 2024
- Cook time 2 min
- Prep time 5 min
- 1 Servings
- 4 Ingredients
Veggie-loaded black bean quesadillas are a delicious and nutritious meal that combines the rich flavors of black beans, melty Monterey cheese, and tangy salsa sauce, all wrapped in a warm tortilla. This dish is perfect for a quick lunch or a tasty dinner option that both vegetarians and non-vegetarians will love.
Ingredients:
Instructions:
- Drain and rinse the black beans to remove excess liquid and any canning residue.
- Shred the Monterey Jack cheese if not pre-shredded.
- Measure out the salsa sauce to ensure you have the correct amount.
- Set a non-stick skillet or frying pan over medium heat. Allow it to warm up for about 2 minutes.
- Lay the tortilla flat on a clean surface or plate.
- Evenly spread the black beans over one half of the tortilla.
- Sprinkle the shredded cheese over the black beans.
- Spoon the salsa sauce over the cheese, ensuring an even distribution.
- Fold the tortilla in half to cover the filling.
- Carefully transfer the folded quesadilla to the preheated skillet.
- Cook for 2-3 minutes on one side, or until the tortilla is golden brown and crisp.
- Flip the quesadilla using a spatula, and cook the other side for another 2-3 minutes, or until the cheese is melted and the tortilla is crispy.
- Remove the quesadilla from the skillet and place it on a cutting board.
- Allow it to cool for a minute before cutting into wedges.
- Serve immediately, and enjoy your veggie-loaded black bean quesadilla!
Tips:
- Make sure to thoroughly rinse and drain the black beans to remove excess sodium and improve flavor.
- For extra crunch and nutrition, consider adding diced bell peppers or onions to the quesadilla filling.
- If you prefer a spicier kick, choose a hot salsa sauce or add some chopped jalapeños.
- Use a non-stick pan to cook the quesadillas to prevent sticking and ensure easy flipping.
- Press down with a spatula to ensure even heating and a crispy exterior on the quesadilla.
- Serve with a side of guacamole, sour cream, or a fresh salad for a complete meal.
Veggie-loaded black bean quesadillas are a versatile and easy-to-make dish that can be customized to suit your taste preferences. With just a few simple ingredients, you can create a satisfying meal that's perfect for any time of the day. Enjoy the balance of flavors and the hearty, cheesy goodness in every bite!
| Nutrition Facts | |
|---|---|
| Serving Size | 310 grams |
| Energy | |
| Calories 350kcal | 14% |
| Protein | |
| Protein 18g | 12% |
| Carbohydrates | |
| Carbohydrates 45g | 13% |
| Fiber 13g | 33% |
| Sugar 6g | 6% |
| Fat | |
| Fat 10g | 12% |
| Saturated 6g | 19% |
| Cholesterol 24mg | - |
| Vitamins | |
| Vitamin A 90ug | 10% |
| Choline 50mg | 9% |
| Vitamin B1 0.24mg | 20% |
| Vitamin B2 0.31mg | 24% |
| Vitamin B3 2.82mg | 18% |
| Vitamin B6 0.41mg | 24% |
| Vitamin B9 80ug | 19% |
| Vitamin B12 0.23ug | 10% |
| Vitamin C 5mg | 6% |
| Vitamin E 2.44mg | 16% |
| Vitamin K 9ug | 7% |
| Minerals | |
| Calcium, Ca 320mg | 25% |
| Copper, Cu 0.37mg | 0% |
| Iron, Fe 3.33mg | 30% |
| Magnesium, Mg 100mg | 23% |
| Phosphorus, P 430mg | 34% |
| Potassium, K 770mg | 23% |
| Selenium, Se 9ug | 17% |
| Sodium, Na 1190mg | 79% |
| Zinc, Zn 2.28mg | 21% |
| Water | |
| Water 230g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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