Cheesy Corn-and-Black-Bean Quesadillas

Vegetarian
Health score
7%
Cheesy Corn-and-Black-Bean Quesadillas
40 min.
8
327kcal

Suggestions


If you're looking for a delicious and satisfying meal that's easy to prepare, look no further than these Cheesy Corn-and-Black-Bean Quesadillas! As a vegetarian dish that’s packed with flavor, this recipe is perfect for lunch, dinner, or even a delightful snack. Bursting with the goodness of black beans and sweet corn, each bite is a harmonious blend of textures and tastes, not to mention an excellent source of protein and fiber.

What makes this dish particularly enticing is the creamy, melt-in-your-mouth pepper Jack cheese that takes the flavor profile to a whole new level. With just a hint of spice from the jalapeño, these quesadillas cater to all palates, making them a crowd-pleaser among family and friends. The process is quick and straightforward, taking only about 40 minutes from start to finish, allowing you to whip up a hearty meal without spending hours in the kitchen.

Whether you’re enjoying a cozy evening at home or entertaining guests, these quesadillas can be cut into wedges for easy sharing. Serve them with your favorite salsa or a dollop of sour cream, and watch how they become the star of your meal. Dive into this cheesy, flavorful delight and discover a new favorite recipe that you’ll want to repeat time and again!

Ingredients

  • 15.5 oz black beans rinsed drained canned
  • tablespoon canola oil 
  • 1.5 cups corn kernels frozen thawed
  • 8-inch flour tortilla 
  • cloves garlic minced
  •  jalapeno seeded finely chopped
  • small onion chopped
  • ounces pepper jack cheese shredded
  • servings salt and pepper 

Equipment

  • bowl
  • frying pan
  • baking sheet
  • oven
  • potato masher

Directions

  1. In a bowl, coarsely mash beans with a potato masher. Warm a large skillet over medium-high heat; add corn and cook for 3 to 4 minutes, stirring occasionally, until corn begins to brown.
  2. Add corn to bowl with beans.
  3. In same skillet, warm oil.
  4. Add onion and jalapeo and saut for 2 minutes.
  5. Add garlic and saut 1 minute longer. Stir mixture into bowl with beans and corn.
  6. Let mixture cool to room temperature, about 10 minutes.
  7. When cool, stir in cheese and season with salt and pepper. Preheat oven to 200F.
  8. Spread a tortilla out on a work surface and spread a 1/2-cup portion of bean mixture over half. Fold tortilla in half. Repeat with remaining tortillas and bean mixture. Warm a large skillet over medium-high heat. Cook as many tortillas as fit in skillet, 3 minutes, then flip quesadillas and cook until golden brown and crispy and cheese is melting, 2 to 3 minutes longer.
  9. Place quesadillas on a baking sheet and keep warm in oven while you cook remaining quesadillas.
  10. Cut into wedges and serve.

Nutrition Facts

Calories327kcal
Protein16.46%
Fat35%
Carbs48.54%

Properties

Glycemic Index
18.75
Glycemic Load
8.27
Inflammation Score
-5
Nutrition Score
12.697391421899%

Flavonoids

Luteolin
0.03mg
Isorhamnetin
0.44mg
Kaempferol
0.06mg
Myricetin
0.01mg
Quercetin
1.88mg

Nutrients percent of daily need

Calories:326.55kcal
16.33%
Fat:12.82g
19.72%
Saturated Fat:5.8g
36.26%
Carbohydrates:40.01g
13.34%
Net Carbohydrates:33.61g
12.22%
Sugar:3.81g
4.24%
Cholesterol:18.92mg
6.31%
Sodium:971.21mg
42.23%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.57g
27.13%
Phosphorus:277.07mg
27.71%
Calcium:256.92mg
25.69%
Fiber:6.4g
25.61%
Folate:98.81µg
24.7%
Vitamin B1:0.35mg
23.61%
Manganese:0.44mg
22.17%
Selenium:15.51µg
22.16%
Vitamin B2:0.32mg
19.08%
Iron:3.17mg
17.6%
Vitamin B3:2.96mg
14.8%
Magnesium:41.51mg
10.38%
Copper:0.18mg
9.1%
Potassium:310.9mg
8.88%
Zinc:1.33mg
8.86%
Vitamin C:4.93mg
5.98%
Vitamin B6:0.12mg
5.78%
Vitamin K:5.82µg
5.55%
Vitamin A:198.65IU
3.97%
Vitamin B5:0.36mg
3.59%
Vitamin E:0.45mg
3.03%
Vitamin B12:0.18µg
2.94%
Source:My Recipes