Black Bean and Corn Quesadillas

Vegetarian
Health score
4%
Black Bean and Corn Quesadillas
24 min.
16
88kcal

Suggestions


Welcome to a delightful culinary journey featuring our delicious Black Bean and Corn Quesadillas! Perfectly suited for vegetarians and packed with flavor, these quesadillas are not just a healthy snack; they also make for a fantastic appetizer for gatherings or a colorful antipasti spread. With just 88 calories per serving, you can indulge without any guilt!

Imagine biting into a crispy tortilla that seamlessly balances the hearty black beans and sweet corn, complemented by the freshness of cilantro and a hint of zest from our homemade salsa. The melted reduced-fat Monterey Jack cheese adds a creamy richness, making each bite irresistible. As an added bonus, we’ve topped these scrumptious wedges with fresh tomatoes and a dollop of tangy nonfat sour cream, elevating the experience to new heights.

In under 24 minutes, you can whip up 16 servings of this delightful dish, perfect for any occasion. Whether you’re hosting a casual get-together or simply craving a delicious snack, our Black Bean and Corn Quesadillas are destined to impress. Get ready to treat your taste buds and serve your guests a dish that’s as much a feast for the eyes as it is for the palate!

Ingredients

  • 0.8 cup black beans canned rinsed drained
  • 0.5 cup corn kernels frozen thawed
  • 8-inch flour tortilla fat-free ()
  • 0.3 cup cilantro leaves fresh finely chopped
  • 0.3 cup cilantro leaves fresh finely chopped
  • ounces monterrey jack cheese shredded reduced-fat
  • 0.3 cup cream sour
  • 0.3 cup onion chopped
  • 0.8 cup salsa 
  • 0.8 cup tomatoes seeded finely chopped

Equipment

  • bowl
  • baking sheet
  • oven

Directions

  1. Combine first 5 ingredients in a small bowl; toss lightly. Lightly brush tortillas with water. Divide bean mixture evenly among tortillas, arranging just off-center of each. Fold tortilla in half.
  2. Place on a large baking sheet.
  3. Bake at 400 for 8 to 10 minutes or until cheese melts and tortillas are crisp.
  4. Cut each quesadilla into 3 wedges. Top each wedge with 1 tablespoon tomato, 1 tablespoon salsa, 1 teaspoon sour cream, and 1 teaspoon cilantro.

Nutrition Facts

Calories88kcal
Protein17.87%
Fat33.23%
Carbs48.9%

Properties

Glycemic Index
13.75
Glycemic Load
2.51
Inflammation Score
-3
Nutrition Score
4.041739102291%

Flavonoids

Naringenin
0.05mg
Isorhamnetin
0.17mg
Kaempferol
0.03mg
Myricetin
0.01mg
Quercetin
1.03mg

Nutrients percent of daily need

Calories:88.45kcal
4.42%
Fat:3.32g
5.1%
Saturated Fat:1.76g
10.97%
Carbohydrates:10.98g
3.66%
Net Carbohydrates:9.35g
3.4%
Sugar:1.54g
1.72%
Cholesterol:6.63mg
2.21%
Sodium:232.72mg
10.12%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.01g
8.02%
Calcium:83.58mg
8.36%
Phosphorus:81.61mg
8.16%
Folate:30.1µg
7.52%
Manganese:0.13mg
6.7%
Fiber:1.63g
6.51%
Vitamin B1:0.1mg
6.47%
Selenium:4.32µg
6.17%
Vitamin B2:0.09mg
5.02%
Vitamin A:222.57IU
4.45%
Iron:0.78mg
4.36%
Vitamin B3:0.85mg
4.26%
Vitamin K:3.98µg
3.79%
Magnesium:14.47mg
3.62%
Potassium:117.6mg
3.36%
Zinc:0.45mg
3%
Vitamin B6:0.05mg
2.66%
Copper:0.05mg
2.46%
Vitamin C:1.67mg
2.03%
Vitamin E:0.22mg
1.5%
Vitamin B12:0.07µg
1.16%
Vitamin B5:0.11mg
1.12%
Source:My Recipes