Black Bean and Corn Quesadillas

Vegetarian
Health score
5%
Black Bean and Corn Quesadillas
40 min.
8
355kcal

Suggestions

Ingredients

  • tablespoon brown sugar 
  • tablespoons butter divided
  • 15.5 ounce black beans drained and rinsed canned
  • 8-inch flour tortilla ()
  • 1.5 cups monterrey jack cheese shredded divided
  • teaspoons olive oil 
  • tablespoons onion finely chopped
  • 0.3 teaspoon pepper red
  • 0.3 cup salsa 
  • 10 ounce corn whole drained canned

Equipment

  • frying pan
  • sauce pan

Directions

  1. Heat oil in a large saucepan over medium heat. Stir in onion, and cook until softened, about 2 minutes. Stir in beans and corn, then add sugar, salsa, and pepper flakes; mix well. Cook until heated through, about 3 minutes.
  2. Melt 2 teaspoons of the butter in a large skillet over medium heat.
  3. Place a tortilla in the skillet, sprinkle evenly with cheese, then top with some of the bean mixture.
  4. Place another tortilla on top, cook until golden, then flip and cook on the other side. Melt more butter as needed, and repeat with remaining tortillas and filling.

Nutrition Facts

Calories355kcal
Protein15.36%
Fat38.03%
Carbs46.61%

Properties

Glycemic Index
17.25
Glycemic Load
8.08
Inflammation Score
-5
Nutrition Score
12.33521738778%

Flavonoids

Isorhamnetin
0.19mg
Kaempferol
0.02mg
Quercetin
0.76mg

Nutrients percent of daily need

Calories:354.96kcal
17.75%
Fat:15.03g
23.12%
Saturated Fat:7.6g
47.48%
Carbohydrates:41.45g
13.82%
Net Carbohydrates:35.64g
12.96%
Sugar:3.93g
4.36%
Cholesterol:26.38mg
8.79%
Sodium:848.59mg
36.9%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.66g
27.31%
Phosphorus:277.76mg
27.78%
Calcium:257.89mg
25.79%
Folate:96.71µg
24.18%
Fiber:5.81g
23.23%
Vitamin B1:0.35mg
23.12%
Selenium:15.32µg
21.88%
Manganese:0.42mg
20.91%
Vitamin B2:0.3mg
17.83%
Iron:3.2mg
17.75%
Vitamin B3:3mg
14.98%
Magnesium:41.96mg
10.49%
Copper:0.18mg
9.22%
Potassium:321.7mg
9.19%
Zinc:1.33mg
8.87%
Vitamin A:310.2IU
6.2%
Vitamin K:5.47µg
5.21%
Vitamin B6:0.1mg
4.89%
Vitamin C:2.52mg
3.05%
Vitamin B12:0.18µg
3.03%
Vitamin E:0.4mg
2.69%
Vitamin B5:0.26mg
2.57%
Source:Allrecipes