Bean Quesadillas

Vegetarian
Health score
13%
Bean Quesadillas
45 min.
12
493kcal

Suggestions

Ingredients

  • 15 ounce black beans rinsed drained canned
  • 12 12-inch flour tortillas ()
  • 10 ounce regular corn frozen
  • cloves garlic minced
  •  bell pepper green chopped
  •  onion diced finely
  • cup cheddar cheese shredded
  •  tomatoes chopped
  • 0.3 cup vegetable oil 

Equipment

  • frying pan

Directions

  1. Heat 1 tablespoon oil in a skillet over medium heat, and saute the onion and garlic until soft.
  2. Mix in beans, bell pepper, tomatoes, and corn; cook until heated through.
  3. Spread 6 tortillas with equal amounts of the bean and vegetable mixture.
  4. Sprinkle with equal amounts of the Cheddar cheese, and top with the remaining tortillas to form quesadillas.
  5. Heat 1/4 cup oil in a large skillet over medium-high heat.
  6. Place quesadillas in the skillet and cook, turning once, until cheese is melted and both sides are lightly browned.

Nutrition Facts

Calories493kcal
Protein12%
Fat31.27%
Carbs56.73%

Properties

Glycemic Index
13.83
Glycemic Load
18.33
Inflammation Score
-7
Nutrition Score
19.110434646192%

Flavonoids

Naringenin
0.14mg
Luteolin
0.47mg
Isorhamnetin
0.46mg
Kaempferol
0.09mg
Myricetin
0.04mg
Quercetin
2.21mg

Nutrients percent of daily need

Calories:492.89kcal
24.64%
Fat:17.21g
26.47%
Saturated Fat:5.9g
36.88%
Carbohydrates:70.25g
23.42%
Net Carbohydrates:62.57g
22.75%
Sugar:5.43g
6.03%
Cholesterol:9.42mg
3.14%
Sodium:1039.66mg
45.2%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.85g
29.7%
Vitamin B1:0.67mg
44.57%
Selenium:28.85µg
41.22%
Manganese:0.74mg
36.98%
Folate:146.03µg
36.51%
Phosphorus:347.12mg
34.71%
Fiber:7.68g
30.71%
Vitamin B3:5.84mg
29.22%
Iron:5.1mg
28.36%
Vitamin B2:0.44mg
25.65%
Calcium:252.42mg
25.24%
Vitamin K:19.18µg
18.27%
Vitamin C:14.27mg
17.3%
Magnesium:51.87mg
12.97%
Potassium:409.68mg
11.71%
Copper:0.23mg
11.27%
Vitamin B6:0.19mg
9.57%
Zinc:1.38mg
9.17%
Vitamin A:304.4IU
6.09%
Vitamin B5:0.4mg
4.03%
Vitamin E:0.59mg
3.95%
Vitamin B12:0.1µg
1.66%
Source:Allrecipes