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Black bean quesadillas

May 7, 2024

Recipe

These vegetarian quesadillas prove that you don't need a lot of cheese in this dish — just enough to bind them together.

Serves 4

If you like, add grilled chicken, shrimp or other lean meats to this recipe.

Heat oven to 350 F. In a large bowl, combine the beans, zucchini, corn, red onion, cheese, cilantro, cumin, salt, pepper and Tabasco sauce.

Heat a large, nonstick skillet to medium heat and coat with cooking spray. Place one tortilla in the pan to warm. Place half the bean mixture on one side of the tortilla and fold over to cover. Cook for 1 to 2 minutes then flip the quesadilla and cook for another 1 to 2 minutes. Remove from heat and place on a baking sheet. Repeat with the other tortilla.

Bake for 5 to 8 minutes or until cheese has completely melted. Cut each quesadilla into 4 even slices and serve with your choice of condiments.

1 1/2 cups reduced sodium black beans, drained and rinsed
1 cup finely diced zucchini
1 cup frozen sweet corn kernels, thawed
2/3 cup finely diced red onion
1/2 cup shredded 2% sharp cheddar cheese
1/4 cup chopped fresh cilantro
1 teaspoon cumin
1/2 teaspoon salt
Pinch of black pepper
1/4 teaspoon Tabasco sauce
2 whole-wheat tortillas, 12 inches in diameter

DASH Eating Plan Servings

1/2 Dairy foods (low-fat or fat-free) Fats and oils Fruits 1 Grains and grain products Meats, poultry and fish 1 Nuts, seeds and dry beans Sweets 1 1/2 Vegetables

Diabetes Meal Plan Choices

1/2 Fats Dairy foods (low-fat or fat-free) Fruits 1 Meat and meat substitutes Milk and milk products 1/2 Nonstarchy vegetables 2 Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

1 1/2 Carbohydrates Fats Fruits 1 Protein and dairy Sweets 1 Vegetables

Nutritional analysis per serving

Calcium 281 Calories 41 g Total carbohydrate 15 mg Cholesterol 16 g Dietary fiber 1 g Monounsaturated fat Potassium 14 g Protein 4 g Saturated fat 2 slices Serving size 522 mg Sodium 8 g Total fat