Vegan Black Bean Quesadillas

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
35%
Vegan Black Bean Quesadillas
55 min.
4
352kcal

Suggestions

Ingredients

  • 0.5 cup black beans drained and rinsed
  • 15 ounce cannellini beans drained and rinsed canned
  • pinch cayenne pepper to taste
  • 0.3 teaspoon chili powder 
  • clove garlic 
  • teaspoon ground cumin 
  • 0.3 cup nutritional yeast 
  • servings salt to taste
  • 0.3 cup tomatoes diced
  •  grain tortillas whole

Equipment

  • food processor
  • bowl
  • frying pan

Directions

  1. Blend great Northern beans, 3/4 cup tomatoes, and garlic in a food processor until smooth; add nutritional yeast, cumin, chili powder, salt, and red pepper flakes and blend again.
  2. Transfer bean mixture to a bowl. Stir black beans and 1/4 cup tomatoes into bean mixture.
  3. Heat olive oil in a skillet over medium-high heat.
  4. Place a tortilla in the hot oil.
  5. Spread about 1/4 cup filling onto the tortilla.
  6. Place another tortilla on top of filling; cook until filling is warmed, about 10 minutes.
  7. Spray the top tortilla with cooking spray and flip quesadilla to cook the second side until lightly browned, 3 to 5 minutes. Repeat with remaining tortillas and filling.

Nutrition Facts

Calories352kcal
Protein18.82%
Fat14.26%
Carbs66.92%

Properties

Glycemic Index
42.25
Glycemic Load
10.51
Inflammation Score
-6
Nutrition Score
16.64173911188%

Flavonoids

Naringenin
0.06mg
Kaempferol
0.01mg
Myricetin
0.02mg
Quercetin
0.07mg

Nutrients percent of daily need

Calories:352.02kcal
17.6%
Fat:5.63g
8.67%
Saturated Fat:1.92g
12.03%
Carbohydrates:59.52g
19.84%
Net Carbohydrates:49.19g
17.89%
Sugar:2.5g
2.78%
Cholesterol:0mg
0%
Sodium:643.35mg
27.97%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.73g
33.46%
Folate:176.08µg
44.02%
Manganese:0.87mg
43.43%
Fiber:10.33g
41.31%
Vitamin B1:0.51mg
34.32%
Phosphorus:304.61mg
30.46%
Iron:4.91mg
27.3%
Selenium:18.16µg
25.94%
Magnesium:85.74mg
21.43%
Potassium:634.81mg
18.14%
Vitamin B3:3.35mg
16.75%
Calcium:157.26mg
15.73%
Vitamin B2:0.25mg
14.78%
Copper:0.29mg
14.55%
Vitamin B6:0.19mg
9.25%
Zinc:1.3mg
8.7%
Vitamin K:5.25µg
5%
Vitamin B5:0.46mg
4.6%
Vitamin C:2.95mg
3.58%
Vitamin A:132.75IU
2.65%
Source:Allrecipes