Black Bean and Corn Quesadillas

Health score
26%
Black Bean and Corn Quesadillas
15 min.
6
569kcal

Suggestions


Are you looking for a quick and delicious meal that packs a punch of flavor? Look no further than these Black Bean and Corn Quesadillas! Perfect for lunch, dinner, or any time you crave a satisfying main dish, this recipe is not only easy to prepare but also incredibly versatile. With just a handful of ingredients, you can whip up a dish that serves six people in just 15 minutes!

Imagine the delightful combination of creamy black beans and sweet corn, enhanced by the aromatic notes of garlic and fresh cilantro. The addition of Cuban seasoning brings a unique twist that elevates these quesadillas to a whole new level. And let’s not forget the gooey, melted Mexican cheese that binds it all together, creating a mouthwatering experience in every bite.

Whether you’re hosting a casual get-together or simply enjoying a cozy night in, these quesadillas are sure to impress. They’re not only packed with flavor but also provide a balanced meal with a caloric breakdown that includes protein, healthy fats, and carbohydrates. So grab your frying pan and get ready to indulge in a dish that’s as fun to make as it is to eat!

Ingredients

  • 15 oz black beans rinsed drained progresso® canned
  • 15.3 oz corn kernels sweet whole green drained giant® canned
  • 12 8-inch flour tortilla for burritos (; from two 11-oz packages old el paso®
  • tablespoon cilantro leaves fresh coarsely chopped
  • clove garlic finely chopped
  • tablespoons onion finely chopped
  • teaspoons penzey's southwest seasoning 
  • oz cheddar cheese shredded

Equipment

  • bowl
  • frying pan

Directions

  1. In large bowl, stir together corn, beans, onion, Cuban seasoning, cilantro and garlic. Set aside.
  2. Place 6 tortillas on work surface. Equally divide bean/corn mixture among tortillas. Evenly divide cheese and sprinkle over bean/corn mixture on tortillas. Top each with second tortilla.
  3. Heat 12-inch nonstick skillet over medium-high heat.
  4. Place 1 assembled quesadilla into hot skillet; cook 1 to 2 minutes or until golden. Carefully flip quesadilla; cook other side 1 to 2 minutes or until golden and cheese is melted.
  5. Cut quesadilla in half or into quarters to serve. Repeat with remaining assembled quesadillas.

Nutrition Facts

Calories569kcal
Protein16.29%
Fat31.44%
Carbs52.27%

Properties

Glycemic Index
21.33
Glycemic Load
16.07
Inflammation Score
-7
Nutrition Score
23.466087019962%

Flavonoids

Isorhamnetin
0.17mg
Kaempferol
0.02mg
Myricetin
0.01mg
Quercetin
0.72mg

Nutrients percent of daily need

Calories:568.84kcal
28.44%
Fat:20.12g
30.95%
Saturated Fat:9.67g
60.46%
Carbohydrates:75.27g
25.09%
Net Carbohydrates:64.25g
23.36%
Sugar:7.7g
8.55%
Cholesterol:35.91mg
11.97%
Sodium:1400.9mg
60.91%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.46g
46.92%
Phosphorus:490.78mg
49.08%
Calcium:466.06mg
46.61%
Manganese:0.9mg
44.77%
Folate:177.22µg
44.3%
Fiber:11.02g
44.07%
Vitamin B1:0.65mg
43.64%
Selenium:29.97µg
42.81%
Iron:6.39mg
35.5%
Vitamin B2:0.57mg
33.62%
Vitamin B3:5.83mg
29.17%
Vitamin K:23.84µg
22.7%
Magnesium:73.19mg
18.3%
Zinc:2.37mg
15.8%
Copper:0.29mg
14.7%
Potassium:511.3mg
14.61%
Vitamin B6:0.18mg
9.25%
Vitamin B12:0.46µg
7.75%
Vitamin B5:0.68mg
6.78%
Vitamin A:330.89IU
6.62%
Vitamin C:3.54mg
4.3%
Vitamin E:0.61mg
4.08%
Vitamin D:0.19µg
1.26%