Easy Black Bean Quesadillas

• 份量: 3 servings
• 准备时间: 5 minutes
• 总时间: 10 minutes

配料

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

步骤

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!).

营养

• 每份大小: 1
• 卡路里: 225
• 总脂肪: 14 g
• 饱和脂肪: 6 g
• 不饱和脂肪: 8 g
• 胆固醇: 30 mg
• 钠: 495 mg
• 总碳水化合物: 14 g
• 膳食纤维: 5 g
• 总糖: 1 g
• 蛋白质: 11 g