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Cost
$ $ $ $ $
Difficulty
• • • •
Time
20 mins

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

Posted by DulceKnits from Charlotte, North Carolina, United States • Published See DulceKnits's 13 projects »
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  • How to cook a quesadilla. Black Bean Quesadillas - 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.

  • How to cook a quesadilla. Black Bean Quesadillas - 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.

  • How to cook a quesadilla. Black Bean Quesadillas - Step 3
    Step 3

    Heat a very small amount of vegetable oil on pan.

  • How to cook a quesadilla. Black Bean Quesadillas - Step 4
    Step 4

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

  • How to cook a quesadilla. Black Bean Quesadillas - Step 5
    Step 5

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

  • How to cook a quesadilla. Black Bean Quesadillas - Step 6
    Step 6

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

  • How to cook a quesadilla. Black Bean Quesadillas - 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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Comments

Sam
Sam
that sounds amazing.
i think i'll have to make one tomorrow.
Reply
Cat
Cat · Dover, Delaware, US · 20 projects
mmmmm that looks delicious!
Reply