Recipes · Dinner
Crispy Black Bean Quesadillas
Fifteen minutes, one pan, and the kind of dinner everyone at the table actually wants.
16 mineasy4 servings$mexicanVegetarianHigh fiberfamily_friendly
Why it earns its place. Beans bring 10 g of fiber per serving to a family favorite — budget-friendly and fast.
Ingredients · 4 servings
- 1 x 400 ml cancanned black beans — drained, rinsed, roughly mashed
- 1 tspground cumin
- 1 tspsmoked paprika
- 4 largewhole wheat tortillas
- 120 gcheddar or Monterey Jack — grated
- 1 largered bell pepper — diced small
- 3 stalksgreen onions — sliced
- 1 tbspolive oil
- 1 small bowl eachsalsa and plain yogurt — to serve (optional)
Contains: gluten, dairy. Always check labels — brands vary.
Method
- Mash beans with cumin, paprika, and a pinch of salt. Stir in pepper and green onion.
- Spread the bean mix over half of each tortilla, top with cheese, fold.
- Cook in a lightly oiled skillet until golden and crisp, flipping once.6 min
- Rest one minute, cut into wedges, serve with salsa and yogurt for dunking.
Nutrition per serving
440calories
19 gprotein
52 gcarbs
17 gfat
10 gfiber
4 gsat fat
570 mgsodium
0 gadded sugar
Editorial estimates per serving. Counts 5 different plants toward your weekly variety.
Make it yours
allergyCorn tortillas make it gluten-free (use two per person, smaller)
allergySkip cheese, add mashed avocado — dairy-free and still rich
availabilityPinto beans or leftover chili instead of black beans
Storage. Best fresh; leftover wedges re-crisp in a dry pan in 2 minutes.
Batching. The bean filling keeps 3 days — make once, quesadilla twice.
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