Wild Mushroom Quesadillas with Warm Black Bean Salsa

Vegetarian
Health score
49%
Wild Mushroom Quesadillas with Warm Black Bean Salsa
30 min.
4
931kcal

Suggestions

Ingredients

  • 0.5 cup smoky barbecue sauce 
  • can black beans drained
  • servings coarse pepper and salt black
  • cup corn kernels frozen
  • 16  crimini mushroom caps with stems, trimmed and thinly sliced
  • 12-inch flour tortillas 
  • tablespoon thyme leaves dried fresh chopped (3 sprigs)
  • cloves garlic chopped
  •  jalapeno seeded chopped
  • tablespoon olive oil extra-virgin
  • tablespoons olive oil extra-virgin for drizzling
  • small onion chopped
  • servings salt and pepper black freshly ground
  • cups sharp cheddar shredded white
  • 12  mushroom caps thinly sliced
  • 0.5 cup sun-dried tomatoes chopped in oil

Equipment

  • frying pan
  • oven
  • stove
  • spatula
  • cutting board

Directions

  1. Watch how to make this recipe.
  2. Heat a medium nonstick skillet over medium heat.
  3. Add the oil and the sliced mushrooms to the hot skillet. Season mushrooms with black pepper, salt and thyme.
  4. Saute the mushrooms 10 minutes or, until dark and tender, then remove from heat.
  5. Transfer the mushrooms to a dish and return the skillet to the stove over medium heat.
  6. Add another turn of extra-virgin olive oil to the skillet and add the onions, garlic and jalapeno pepper; saute for 2 or 3 minutes, then add beans and corn to the pan. Stir in chopped tomatoes and barbecue sauce, then season salsa with salt and pepper.
  7. Transfer warm salsa to a serving dish.
  8. Heat a griddle pan or large nonstick skillet over medium to medium high heat.
  9. Add a drizzle of oil to the pan and 1 flour tortilla. Cook tortilla 1 minute, then turn it over.
  10. Sprinkle 1/2 cup sharp cheddar over 1/2 of the flour tortilla. Cover the cheese with 1/4 of the cooked sliced mushrooms. Fold the plain 1/2 of the tortilla over top of the filling and gently press down with a spatula. Cook the filled quesadilla 30 seconds to a minute longer on each side to lightly brown and crisp the quesadilla and melt the cheese.
  11. Remove the quesadilla to a large cutting board or transfer to a warm oven to hold, then repeat with remaining quesadilla ingredients.
  12. Cut each quesadilla into wedges and serve with warm salsa for topping.

Nutrition Facts

Calories931kcal
Protein14.43%
Fat39.99%
Carbs45.58%

Properties

Glycemic Index
64.75
Glycemic Load
19.38
Inflammation Score
-10
Nutrition Score
42.035217502843%

Flavonoids

Apigenin
0.05mg
Luteolin
0.85mg
Isorhamnetin
0.88mg
Kaempferol
0.12mg
Myricetin
0.03mg
Quercetin
3.76mg

Nutrients percent of daily need

Calories:931.26kcal
46.56%
Fat:42.14g
64.84%
Saturated Fat:16.11g
100.72%
Carbohydrates:108.09g
36.03%
Net Carbohydrates:92.6g
33.67%
Sugar:21.38g
23.76%
Cholesterol:56.5mg
18.83%
Sodium:2309.22mg
100.4%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.22g
68.43%
Selenium:67.43µg
96.33%
Phosphorus:806.82mg
80.68%
Vitamin B2:1.31mg
76.92%
Calcium:652.73mg
65.27%
Manganese:1.28mg
63.84%
Fiber:15.49g
61.95%
Vitamin B1:0.88mg
58.95%
Folate:233.46µg
58.37%
Vitamin B3:11.63mg
58.13%
Copper:0.93mg
46.46%
Iron:7.89mg
43.86%
Potassium:1403.96mg
40.11%
Zinc:4.95mg
32.99%
Vitamin C:26.45mg
32.06%
Magnesium:119.86mg
29.97%
Vitamin B5:2.77mg
27.66%
Vitamin B6:0.52mg
26.11%
Vitamin A:967.64IU
19.35%
Vitamin K:17.44µg
16.6%
Vitamin E:2.4mg
15.98%
Vitamin B12:0.68µg
11.31%
Vitamin D:0.59µg
3.91%