Wanting to add more plant-based meals to your repertoire, but don’t know where to start? Check out this black bean quesadilla recipe from Cook Smart, Eat Well. It may be meat-free, but it’s anything but flavor-free with cilantro, Tabasco, and a trio of veggies mixed with black beans in a toasty tortilla.
Shopping List: Reduced-sodium black beans, zucchini, red onion, bell pepper, fresh cilantro, sharp cheddar cheese, Tabasco sauce, whole-wheat tortillas
Check For: Cumin, salt, pepper, cooking spray
Servings: 6
Cook Time: 8 – 13 minutes
Recipe Category: Dinner
Nutritional Information Per Serving (2 slices)
- 330 calories
- 8 g fat
- 3.5 g saturated fat
- 640 mg sodium
- 52 g carbohydrate
- 10 g fiber
- 17 g protein.
Ingredients
- 2 ¼ cups reduced-sodium black beans
- 1 ½ cups finely diced zucchini
- 1 cup finely diced red onion
- 1 ½ cups diced bell peppers, any color
- ⅓ cup chopped fresh cilantro
- ¾ cup shredded sharp cheddar cheese
- 1 ½ teaspoons ground cumin
- ¾ teaspoon salt
- Pinch of ground black pepper
- ⅓ teaspoon Tabasco sauce
- 3 (12-inch) whole-wheat tortillas
Directions
- Preheat oven to 350° F
- Drain and rinse beans in a colander and place in a large bowl.
- Combine the beans, zucchini, onion, bell pepper, cilantro, cheese, cumin, salt, pepper and Tabasco sauce.
- Heat a large nonstick sauté pan to medium heat. Coat with cooking spray.
- Place a tortilla in the pan for about 1 minute to warm. Place a third of the bean mixture on one side of the tortilla and fold the tortilla over to cover.
- Cook 1-2 minutes, then flip and cook another 1-2 minutes.
- Remove from heat and place on a baking sheet. Repeat with the other tortillas.
- Bake 5-8 minutes or until the cheese has completely melted.
- Cut each quesadilla into 4 slices. Serve with pico de gallo (page 203) and light sour cream.
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Additional References and Notes:
- If you’d like to add meat, this quesadilla recipe works well with grilled chicken, shrimp or other lean meats.
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