Poblano, Mango, and Black Bean Quesadillas

Vegetarian
Health score
30%
Poblano, Mango, and Black Bean Quesadillas
45 min.
4
395kcal

Suggestions


If you're on the lookout for a delicious and satisfying vegetarian dish, look no further than our Poblano, Mango, and Black Bean Quesadillas. This vibrant recipe combines the smoky flavor of poblano chiles, the sweetness of jarred mango, and protein-packed black beans, all nestled between two golden, crisp tortillas. Perfect for lunch, dinner, or a delightful snack, these quesadillas are a guaranteed crowd-pleaser that will excite your taste buds without the hassle of extensive prep time.

In just 45 minutes, you can whip up a dish that not only glistens with fresh ingredients but also bursts with flavor in every bite. The creamy avocado adds a rich texture that complements the zesty filling, while the hint of dried oregano elevates the overall taste profile. This recipe serves four, making it ideal for sharing with friends and family or even meal prepping for the week ahead.

At approximately 395 calories per serving, these quesadillas balance indulgence and nutrition, making them a perfect midweek meal. Whether you're looking for a hearty main course or a light dinner option, our Poblano, Mango, and Black Bean Quesadillas are versatile enough to fit any occasion. Get ready to savor a delightful twist on a Mexican classic that you’ll want to enjoy again and again!

Ingredients

  • 0.3 cup avocado cubed peeled
  • 0.1 teaspoon pepper black
  • 15 ounce black beans rinsed drained canned
  • 8-inch flour tortilla fat-free ()
  • cup mangos jarred peeled sliced (such as Del Monte SunFresh)
  • teaspoon olive oil 
  • 1.5 cups onion 
  • 0.5 teaspoon oregano dried
  •  poblano pepper seeded chopped
  • 0.3 teaspoon salt 
  • ounces sharp cheddar cheese shredded reduced-fat

Equipment

  • frying pan
  • baking sheet
  • broiler

Directions

  1. Preheat broiler.
  2. Heat oil in a large nonstick skillet over medium-high heat.
  3. Add onion, oregano, salt, pepper, and poblano, and saut 5 minutes or until onion is tender.
  4. Add beans; cook 1 minute or until thoroughly heated.
  5. Remove from heat; stir in mango and avocado.
  6. Place flour tortillas on a baking sheet coated with cooking spray. Arrange about 3/4 cup bean mixture on half of each tortilla, leaving a 1/2-inch border.
  7. Sprinkle 2 tablespoons cheddar cheese over bean mixture, and fold tortilla in half. Lightly coat tortillas with cooking spray. Broil 3 minutes or until cheddar cheese melts.

Nutrition Facts

Calories395kcal
Protein15.31%
Fat27.52%
Carbs57.17%

Properties

Glycemic Index
56.69
Glycemic Load
12.34
Inflammation Score
-9
Nutrition Score
21.075652301311%

Flavonoids

Cyanidin
0.08mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.71mg
Epicatechin
0.05mg
Epigallocatechin 3-gallate
0.02mg
Apigenin
0.01mg
Luteolin
1.42mg
Isorhamnetin
3.01mg
Kaempferol
0.43mg
Myricetin
0.04mg
Quercetin
12.84mg

Nutrients percent of daily need

Calories:395kcal
19.75%
Fat:12.32g
18.95%
Saturated Fat:4.78g
29.87%
Carbohydrates:57.6g
19.2%
Net Carbohydrates:45.33g
16.48%
Sugar:10.94g
12.16%
Cholesterol:14.17mg
4.72%
Sodium:1026.31mg
44.62%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.43g
30.86%
Vitamin C:47.5mg
57.58%
Fiber:12.27g
49.06%
Folate:158.61µg
39.65%
Manganese:0.68mg
33.97%
Phosphorus:320.89mg
32.09%
Vitamin B1:0.47mg
31.63%
Selenium:17.38µg
24.83%
Iron:4.36mg
24.23%
Calcium:239.07mg
23.91%
Vitamin B2:0.39mg
23.05%
Potassium:675.71mg
19.31%
Copper:0.38mg
18.85%
Vitamin B3:3.64mg
18.19%
Magnesium:69.77mg
17.44%
Vitamin B6:0.32mg
16.05%
Vitamin A:726.73IU
14.53%
Vitamin K:13.07µg
12.45%
Zinc:1.63mg
10.87%
Vitamin B5:0.7mg
6.99%
Vitamin E:1.05mg
6.99%
Vitamin B12:0.15µg
2.5%
Source:My Recipes