Dinner Ideas

Easy Black Bean Quesadillas

Name: Easy Black Bean Quesadillas
Prep time: 5 min
Cook time: 5 min
Total time: 10 min
Yield: 3 servings
Ingredients: 1 x 400g tinned black beans, drained and rinsed; 3-4 tortilla wraps; 2 scallions, finely sliced; (optional) 6-7 pickled jalapeno slices, diced; 100g shredded cheese (four cheese blend); 1 tsp smoked paprika; 1 tsp cumin; ½ tsp onion salt; ½ tsp garlic powder; 3 tbsp sour cream, Greek yogurt, or nacho cheese sauce; 1 tbsp oil

3 servings

분량

5 minutes

활동 시간

10 minutes

총 시간

요리 시작

재료

1 x 400g tinned black beans, drained and rinsed

3-4 tortilla wraps

2 scallions, finely sliced

(optional) 6-7 pickled jalapeno slices, diced

100g shredded cheese (four cheese blend)

1 tsp smoked paprika

1 tsp cumin

½ tsp onion salt

½ tsp garlic powder

3 tbsp sour cream, Greek yogurt, or nacho cheese sauce

1 tbsp oil

방향

Drain and rinse your tinned black beans, then place them in a large mixing bowl. Use a potato masher to gently mash about ?’s of the black beans - this helps them stick together in the quesadillas and not just fall all over the place!

Add the seasonings, sliced jalapenos and scallions, cheese blend, and whatever “creamy” option you’ve gone for (yoghurt or cheese sauce).

Mix the ingredients.

Lay out your tortilla wraps and spread the black bean mixture over one half of each wrap.

Fold over the wraps and press down gently to stick the wraps to the filling.

Heat the oil in a large frying pan, and fry each quesadilla for 1-2 minutes on each side or until golden and crispy.

Cut the quesadilla in half or thirds, and serve with your favorite additions (a fresh pico de gallo or guacamole to dip are two of our favorites!).

영양 정보

1회 제공량

칼로리

225

지방 전체

14 g

포화 지방

6 g

불포화 지방

8 g

트랜스 지방

콜레스테롤

30 mg

나트륨

495 mg

탄수화물 전체

14 g

식이섬유

5 g

총 당류

1 g

단백질

11 g