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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 23rd February 2009 • See DulceKnits's 13 projects »

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Andrew D. favorited Black Bean Quesadillas 06 Nov 18:09
Miss_Fit favorited Black Bean Quesadillas 22 Mar 18:21
Miss_Fit added Black Bean Quesadillas to Food 23 Feb 01:07
Kate A. favorited Black Bean Quesadillas 09 Jan 05:34
thatdorkychick favorited Black Bean Quesadillas 28 Oct 15:50

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.
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.
Step 3
Heat a very small amount of vegetable oil on pan.
Step 4
Heat flour tortillas on both sides, less than a minute per side.
Step 5
Add the cheese, black beans and cilantro and distribute on tortilla surface.
Step 6
Fold tortilla in half and cook well on both sides until slightly browned.
Step 7
Serve and eat with salsa on the side. Chopped avocado also makes a nice and nourishing addition to this dish.