Black Bean Quesadilla

Health score
56%
Black Bean Quesadilla
20 min.
2
777kcal

Suggestions


Are you ready to indulge in a deliciously satisfying meal that’s both quick and easy to prepare? Look no further than this mouthwatering Black Bean Quesadilla! Perfect for lunch, dinner, or any time you crave a hearty dish, this recipe combines the rich flavors of refried black beans, zesty salsa, and gooey Mexican-style cheese, all nestled between two warm flour tortillas.

In just 20 minutes, you can whip up a delightful quesadilla that serves two, making it an ideal choice for a cozy meal at home or a casual gathering with friends. The combination of protein, healthy fats, and carbohydrates ensures that you’ll feel full and satisfied without the guilt. Plus, the addition of creamy guacamole and tangy sour cream elevates this dish to a whole new level of deliciousness.

Whether you’re a seasoned cook or a kitchen novice, this Black Bean Quesadilla is a fantastic way to explore the vibrant flavors of Mexican cuisine. With its simple ingredients and straightforward preparation, you’ll be amazed at how easily you can create a restaurant-quality meal right in your own kitchen. So grab your apron and get ready to impress your taste buds with this delightful dish!

Ingredients

  • 14.5 ounce black beans low-fat canned
  •  flour tortilla 
  • 0.5 cup guacamole refrigerated prepared (from the section)
  • cup salsa 
  • 1.5 cups cheese shredded mexican-style
  • tablespoons cream sour

Equipment

  • bowl
  • baking sheet
  • oven
  • aluminum foil

Directions

  1. Preheat oven to 400 degrees F.
  2. Lay 1 tortilla on a clean work surface.
  3. Spread the beans evenly over the tortilla. Spoon 3/4 cup of salsa over the beans, then sprinkle with the cheese. Top with the second tortilla.
  4. Place the quesadilla on a foil-covered cookie sheet.
  5. Bake for approximately 15 minutes, or until the cheese is melted and the top is crisp and brown. Meanwhile, swirl the guacamole and sour cream together in a small bowl.
  6. Cut the quesadilla into 4 equal portions and transfer to a plate.
  7. Serve with the guacamole mixture and remaining 1/4 cup of salsa.

Nutrition Facts

Calories777kcal
Protein21.42%
Fat38.42%
Carbs40.16%

Properties

Glycemic Index
65.5
Glycemic Load
14.89
Inflammation Score
-9
Nutrition Score
39.477826211763%

Flavonoids

Cyanidin
0.21mg
Epicatechin
0.23mg
Epigallocatechin 3-gallate
0.09mg

Nutrients percent of daily need

Calories:776.56kcal
38.83%
Fat:34.04g
52.37%
Saturated Fat:14.78g
92.37%
Carbohydrates:80.04g
26.68%
Net Carbohydrates:54.58g
19.85%
Sugar:7.75g
8.61%
Cholesterol:73.44mg
24.48%
Sodium:1610.43mg
70.02%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:42.71g
85.42%
Fiber:25.46g
101.84%
Folate:396.87µg
99.22%
Phosphorus:730.13mg
73.01%
Manganese:1.32mg
66.15%
Calcium:579.51mg
57.95%
Magnesium:206.1mg
51.52%
Vitamin B1:0.77mg
51.16%
Potassium:1484.51mg
42.41%
Zinc:5.61mg
37.42%
Iron:6.67mg
37.07%
Selenium:25.3µg
36.14%
Vitamin B2:0.59mg
34.51%
Copper:0.68mg
33.77%
Vitamin B12:1.94µg
32.34%
Vitamin B6:0.58mg
29.25%
Vitamin A:1370.18IU
27.4%
Vitamin B3:5.01mg
25.03%
Vitamin K:22.86µg
21.77%
Vitamin E:3.08mg
20.57%
Vitamin B5:1.84mg
18.36%
Vitamin C:8.83mg
10.7%
Vitamin D:0.34µg
2.24%