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.
- Suitable for diets:
- High-Fiber
- High-Protein
- Low-Fat
- Vegetarian
Why Diabetes Friendly?
- High in fiber: Black beans are rich in dietary fiber, aiding in blood sugar control by slowing the absorption of glucose.
- Low in fat: Using reduced-fat cheddar cheese helps decrease the overall fat content, which is beneficial for heart health and managing cholesterol levels.
- Protein source: The combination of black beans and Greek yogurt (if served as a side) provides a high protein content, which is key for satiety and muscle maintenance.
Advertisement
Ingredients
- tortilla (whole wheat or low carb ) 1
- black beans (canned, rinsed and drained) ½ cup
- red bell pepper (diced) 2 tbsp
- red onion (diced) 1 tbsp
- cumin ½ tsp
- chili powder ½ tsp
- cheddar cheese (shredded) ⅓ cup
Optional flavour add-ins
- garlic powder
- cilantro
- jalapeno
- lime juice
To serve (optional)
- Greek yogurt
- salsa
Advertisement
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.
Advertisement
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
Advertisement
FAQ
- Can I make this recipe vegan?
Yes! Substitute the cheddar cheese with a vegan cheese alternative that melts well for a vegan-friendly version. Ensure the tortilla is vegan too. - How can I store and reheat leftovers?
Store any leftover quesadillas in the refrigerator for up to 2 days. Reheat in a skillet over medium heat or in a toaster oven for a crispy finish. - Are black bean quesadillas freezer-friendly?
Absolutely. Freeze cooked quesadillas individually wrapped in foil for up to a month. Reheat in the oven or toaster oven directly from frozen. - Can I use dried beans instead of canned?
Yes, but you'll need to soak and cook them first. This can add depth to the flavor but requires extra preparation time.
Advertisement
Nutrition
Per serving
Calories: 285.5kcal
Carbohydrates: 24.8g
Fiber: 8.8g
Sugar: 1.4g
Fat: 13.8g
Saturated Fat: 7.4g
Trans Fat:
Protein: 17.1g
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.
Leave a Reply
You must be logged in to post a comment.