Refried Bean-and-Corn Quesadillas

Vegetarian
Health score
14%
Refried Bean-and-Corn Quesadillas
45 min.
4
504kcal

Suggestions


Are you looking for a delicious and satisfying vegetarian dish that can be whipped up in just 45 minutes? Look no further than these Refried Bean-and-Corn Quesadillas! Bursting with flavor, these quesadillas are a perfect blend of creamy refried beans, sweet corn, and zesty Monterey Jack cheese with jalapeño peppers, adding just the right kick to your meal.

Ideal for lunch, dinner, or even as a delightful appetizer, these quesadillas are not only incredibly tasty but also provide a nourishing option, packing in around 504 calories per serving. With a delightful mix of protein, healthy fats, and carbohydrates, they are a well-rounded choice for any meal. The vibrant colors and textures of the ingredients make them as visually appealing as they are flavorful, ensuring every bite is a treat.

Whether you’re gathering with friends, enjoying a family meal, or simply treating yourself to a comforting dish, these quesadillas can be easily customized to suit your taste. Imagine pairing them with a dollop of cool, tangy nonfat sour cream, garnished with fresh cilantro and sliced jalapeños for an added kick. So, roll up your sleeves and get ready to impress your taste buds with these delectable Refried Bean-and-Corn Quesadillas!

Ingredients

  • 0.5 cup whole-kernel corn frozen thawed
  • 8-inch flour tortillas fat-free ()
  • tablespoons green onions thinly sliced
  • 0.3 teaspoon ground cumin 
  • ounces monterrey jack cheese shredded with jalapeno peppers
  • 0.5 cup nonfat cream sour
  • 16 ounce refried beans fat-free canned

Equipment

  • bowl
  • frying pan

Directions

  1. Combine first 4 ingredients in a medium bowl, and stir well.
  2. Spread about 1/2 cup bean mixture over each of 4 tortillas, and top each with 3 tablespoons cheese and remaining tortillas.
  3. Coat a large nonstick skillet with cooking spray, and place over medium-high heat until hot.
  4. Add 1 quesadilla, and cook 3 minutes on each side or until golden.
  5. Remove quesadilla from skillet; set aside, and keep warm. Repeat procedure with remaining quesadillas.
  6. Cut each quesadilla into 4 wedges.
  7. Serve warm with sour cream.
  8. Garnish with cilantro sprigs and jalapeo peppers, if desired.

Nutrition Facts

Calories504kcal
Protein15.96%
Fat27.05%
Carbs56.99%

Properties

Glycemic Index
34.25
Glycemic Load
18.94
Inflammation Score
-6
Nutrition Score
16.602608675542%

Flavonoids

Kaempferol
0.04mg
Quercetin
0.32mg

Nutrients percent of daily need

Calories:503.84kcal
25.19%
Fat:14.88g
22.89%
Saturated Fat:7.09g
44.33%
Carbohydrates:70.51g
23.5%
Net Carbohydrates:61.67g
22.43%
Sugar:7.82g
8.69%
Cholesterol:21.51mg
7.17%
Sodium:1613.58mg
70.16%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.74g
39.48%
Selenium:27.5µg
39.29%
Calcium:384.83mg
38.48%
Vitamin B1:0.54mg
35.85%
Fiber:8.83g
35.34%
Phosphorus:343mg
34.3%
Iron:5.06mg
28.11%
Folate:112.39µg
28.1%
Manganese:0.54mg
26.93%
Vitamin B2:0.43mg
25.57%
Vitamin B3:4.77mg
23.87%
Vitamin K:14.09µg
13.42%
Zinc:1.41mg
9.37%
Magnesium:34.78mg
8.69%
Vitamin A:371.66IU
7.43%
Copper:0.13mg
6.39%
Potassium:219.38mg
6.27%
Vitamin B6:0.09mg
4.63%
Vitamin B12:0.26µg
4.38%
Vitamin B5:0.29mg
2.87%
Vitamin C:0.9mg
1.09%
Source:My Recipes