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You Will Need

20 minutes
Pretty Easy

Black Bean Quesadillas

  • Completed Project: Black Bean Quesadillas Picture #1

Beans

Nutrition Highlights

Black beans (cooked, boiled), 1 cup (172g)
Calories: 227
Protein: 15.2g
Carbohydrate: 40.8g
Total Fat: 0.9g
Fiber: 15g
*Excellent source of: Iron (3.61mg), Magnesium (120mg), Phosphorus (241mg), and Folate (256mcg)
*Good source of: Zinc (1.93mg), Thiamine (.42mg), and Niacin (2mg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value
Information credit: http://www.truestarhealth.com

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  1. Step 1

    Step 1

    To make black beans. Open two 15 oz cans of black beans. In a pan coated with olive oil saute 2 roma tomatoes, 1/3 cup chopped onions. Cook these for a short time. Add 2 cloves minced fresh garlic and about 1/3 cup of cilantro. Add undrained cans of black beans. Add salt and pepper. Cook for about 20 minutes.

  2. Step 2

    Step 2

    For the quesadillas use about 1/2 cup of the black beans and drain well. Make sure you just use the beans or the juice will run out.


  3. Step 3

    Step 3

    Heat a very small amount of vegetable oil on pan.

  4. Step 4

    Step 4

    Heat flour tortillas on both sides, less than a minute per side.


  5. Step 5

    Step 5

    Add the cheese, black beans and cilantro and distribute on tortilla surface.

  6. Step 6

    Step 6

    Fold tortilla in half and cook well on both sides until slightly browned.

  7. Step 7

    Step 7

    Serve and eat with salsa on the side. Chopped avocado also makes a nice and nourishing addition to this dish.

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People who love this project (12)See All »

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Cat

Cat

24 Feb 16:49

mmmmm that looks delicious!

Sam

Sam

07 Apr 05:52

that sounds amazing.
i think i'll have to make one tomorrow.

DulceKnits Posted By:
DulceKnits »
February 23, 2009 21:13
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