Black bean quesadilla
Beans and cheese in a crisp tortilla. One pan, ten minutes.
- Hands-on
- 8 min
- Total time
12 min, show breakdown
- Prep 4 min
- Cook 6 min
- Clean up 2 min
- Pans
- 1
- Ingredients
- 5
- Cost/serving
- $2.11
Per serving
- Calories
- 341
- Protein
- 16 g
- Fiber
- 9.1 g
- Net carbs
- 29 g
- Fat
- 14 g
High in (% Daily Value per serving): Vitamin C 87%, Selenium 34%, Thiamin (B1) 27%, Folate 25%, Riboflavin (B2) 24%, Calcium 23%, Vitamin A 20%, Vitamin B6 20%, Zinc 20%
Whole recipe (): . Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.
Everything else is scaled from this.
Nutrition per serving is the whole batch divided by this.
Already vegetarian, egg-free, nut-free, soy-free.
Ingredients for 1
Tap an ingredient for other units and forms.
You changed this recipe. Nutrition and cost include your changes. This combination hasn't been tested.
- 1 large whole-wheat tortilla (45 g)
60 g canned black beans, drained and rinsed
Same amount as: 2 oz, about ¼ can, about ¼ cup.
30 g cheddar, grated
Same amount as: 1 oz, about ¼ cup.
- ½ medium red bell pepper (60 g)
2 tbsp jarred salsa (32 g)
Same amount as: 30 mL.
Use the menu next to each ingredient to skip it, halve it or add more. Nutrition updates as you go. The main ingredient changes with servings instead.
Amount for everything you're cooking. Missing an ingredient? Ask for it.
Healthier swaps
Optional. Nutrition and cost update as you choose; the recipe was written with the original.
Optional
Adds about 0 kcal per serving.
Quantities are for 1 serving.
Nutrition Facts
1 serving per recipe
Serving size 1 plate (227 g raw)
| Nutrient | Per serving | % DV* | Whole recipe |
|---|---|---|---|
| Calories | 341 | ||
| Total fat | 14 g | 18% | |
| Saturated fat | 6.7 g | 33% | |
| Cholesterol | 30 mg | 10% | |
| Sodium | 809 mg | 35% | |
| Total carbohydrate | 38 g | 14% | |
| Dietary fiber | 9.1 g | 33% | |
| Total sugars | 5 g | ||
| Net carbs† | 29 g | ||
| Protein | 16 g | 32% | |
| Vitamin D | 0.18 mcg | 1% | |
| Calcium | 302 mg | 23% | |
| Iron | 2.8 mg | 16% | |
| Potassium | 535 mg | 11% | |
| Vitamin A | 180 mcg | 20% | |
| Vitamin C | 78 mg | 87% | |
| Vitamin E | 2.1 mg | 14% | |
| Vitamin K | 8 mcg | 7% | |
| Thiamin (B1) | 0.33 mg | 27% | |
| Riboflavin (B2) | 0.32 mg | 24% | |
| Niacin (B3) | 2.9 mg | 18% | |
| Vitamin B6 | 0.34 mg | 20% | |
| Folate | 100 mcg | 25% | |
| Vitamin B12 | 0.33 mcg | 14% | |
| Magnesium | 76 mg | 18% | |
| Zinc | 2.3 mg | 20% | |
| Selenium | 19 mcg | 34% |
Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.
* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.
Steps
Rinse the beans and mash them lightly with a fork. Dice the pepper.
Spread the beans over half the tortilla. Top with the pepper and cheese. Fold the other half over.
Cook in the dry pan on medium for 2–3 minutes, pressing down with the spatula.
Done looks like: Golden brown spots underneath. Cheese starting to melt. Slide the spatula all the way under, flip in one move and cook 2 minutes more. Cut into wedges and serve with the salsa.
Equipment
Non-stick frying pan, 26 cm (10 in) $20–45
What to look for
- Flat, heavy base that does not wobble on the stove
- Oven-safe handle is a bonus, not required
- Works on your stove type (induction needs a magnetic base)
Skip: Sets of 10 pieces. You will use two of them.
Silicone spatula $5–12
What to look for
- One-piece (no seam where the head meets the handle)
- Stiff enough to scrape, safe on non-stick
Skip: Wooden spatulas for non-stick pans; they work but do not scrape as cleanly.
What goes wrong
| What | Cause | Fix |
|---|---|---|
| Burnt outside, cold cheese inside | Heat too high. | Medium heat, press down, give it the full time. |
| Filling falls out when flipping | Too much filling, or filling at the edges. | Use less and keep it 2 cm (1 in) from the edge. |
Versions
| Version | Changes | Per serving |
|---|---|---|
| Original | As written. Hands-on 8 min, total 12 min. | 341 kcal 16 g protein 9.1 g fiber 29 g net carbs 14 g fat |
| Vegan | No cheddar, add avocado. Also dairy-free. Hands-on 8 min, total 12 min. | 329 kcal 10 g protein 14 g fiber 30 g net carbs 14 g fat |
Notes
Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.