Go Back Email Link
–+ servings
Print Recipe
5 from 1 vote

Pan Fried Black Bean & Veggie Quesadilla

These black bean quesadillas make for a delicious plant-based diabetes-friendly alternative that can be prepared with only 7 ingredients and 10 minutes of your time! Enjoy them with a side of Greek yogurt or salsa for dipping.
Servings: 1
Calories: 285.5kcal
Prep Time5 minutes
Cook Time7 minutes
Total Time12 minutes

Ingredients

  • 1 tortilla whole wheat or low carb
  • ½ cup black beans canned, rinsed and drained
  • 2 tbsp red bell pepper diced
  • 1 tbsp red onion diced
  • ½ tsp cumin
  • ½ tsp chili powder
  • ⅓ cup cheddar cheese shredded

Optional flavour add-ins

  • garlic powder
  • cilantro
  • jalapeno
  • lime juice

To serve (optional)

  • Greek yogurt
  • salsa

Instructions

  • To a mixing bowl, combine black beans, red bell pepper, red onion, cumin, and chili powder. Option to add in any additional flavourings like garlic powder, cilantro, chopped jalapeno, or a squeeze of lime juice.
    ½ cup black beans, 2 tbsp red bell pepper, 1 tbsp red onion, ½ tsp cumin, ½ tsp chili powder, ⅓ cup cheddar cheese, garlic powder, cilantro, jalapeno, lime juice
  • Heat a skillet over medium heat, and place a tortilla flat against the skillet.
    1 tortilla
  • Spread bean mixture evenly over half of the tortilla and sprinkle shredded cheese on top.
  • Fold the tortilla in half to cover the filling, creating a half-moon shape.
  • Cook for 2-3 minutes per side, or until each side of the tortilla is golden brown and the cheese is melted. When flipping be sure to flip from the opening of the tortilla to prevent any spillage of ingredients.
  • Remove from heat and let cool for a few minutes before slicing into wedges.
  • Serve with salsa and Greek yogurt, if desired.
    Greek yogurt, salsa

Cooking Tips

  • Ensuring quesadilla integrity: To prevent the filling from spilling when flipping, carefully flip the quesadilla using a wide spatula and press down slightly to ensure the cheese melts and seals the edges.
  • Flavor enhancements: Don't hesitate to experiment with the optional add-ins like garlic powder and cilantro for a personalized taste experience.
  • Additional protein options: For those not strictly vegetarian, adding a layer of cooked, shredded chicken can boost the protein content further.

Nutrition

Nutrition Facts
Pan Fried Black Bean & Veggie Quesadilla
Amount per Serving
Calories
285.5
% Daily Value*
Fat
 
13.8
g
21
%
Saturated Fat
 
7.4
g
46
%
Cholesterol
 
37.7
mg
13
%
Sodium
 
273.1
mg
12
%
Potassium
 
425.5
mg
12
%
Carbohydrates
 
24.8
g
8
%
Fiber
 
8.8
g
37
%
Sugar
 
1.4
g
2
%
Protein
 
17.1
g
34
%
Vitamin C
 
24.6
mg
30
%
Vitamin D
 
0.2
µg
1
%
Calcium
 
307.2
mg
31
%
Iron
 
2.8
mg
16
%
Magnesium
 
78.8
mg
20
%
Zinc
 
2.5
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.