Cheesy Black Bean Quesadillas with Corn and Green Onions
Elevate your lunch or snack game with these delicious Cheesy Black Bean Quesadillas filled with protein-packed black beans, sweet corn, and a burst of flavor from green onions. This quick and healthy recipe, inspired by Brenda Ponichtera's 'Quick and Healthy Vol II', is perfect for a light meal or a delightful appetizer. Each tortilla is crisped to golden perfection and oozes with melty reduced-fat cheddar cheese, making them a wholesome choice for any occasion. Customizable and easy to prepare, serve these quesadillas with your favorite dips like guacamole, sour cream, or a tangy salsa for a satisfying bite.
N/A
Servings
N/A
Calories
10
Ingredients
Ingredients
black beans
1 (15 ounce can, drained and rinsed)
salsa
2 (tablespoons, thick and chunky)
onion powder
1/4 (teaspoon)
dried oregano
1/4 (teaspoon)
cayenne pepper
1/8 (teaspoon)
garlic powder
1/8 (teaspoon)
chopped green onions
2 (tablespoons)
flour tortillas
4
reduced-fat cheddar cheese
2 (ounces, grated)
non-fat cooking spray
as needed
Instructions
1
Using a fork or potato masher, mash the drained and rinsed black beans in a bowl until mostly smooth, leaving some chunks for texture.
2
Mix in the thick and chunky salsa, onion powder, dried oregano, cayenne pepper, garlic powder, and chopped green onions. Stir until well combined.
3
Lay two flour tortillas on a clean surface and evenly divide the black bean mixture between them. Sprinkle the grated cheddar cheese on top and cover with the remaining two tortillas.
4
Heat a non-stick griddle or skillet over medium heat and spray lightly with non-fat cooking spray.
5
Carefully place the quesadillas in the skillet and cook for about 3-4 minutes on each side, or until they are golden brown and crispy with the cheese melted inside.
6
Once cooked, remove from the skillet and allow to cool slightly before using a pizza cutter to cut into wedges.
7
Serve warm with guacamole, sour cream, or salsa on the side for dipping.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What are Cheesy Black Bean Quesadillas?
They are a quick and healthy meal or snack made with mashed black beans, spices, green onions, and melted cheddar cheese folded into crispy flour tortillas.
Are these black bean quesadillas healthy?
Yes, they are protein-packed and use reduced-fat cheese and non-fat cooking spray to keep them wholesome and light.
What kind of beans should I use for this recipe?
This recipe calls for one 15-ounce can of black beans, which should be drained and rinsed before mashing.
How do I prepare the black beans?
You should mash them in a bowl using a fork or potato masher until they are mostly smooth but still have some chunks for texture.
What spices are added to the bean mixture?
The mixture is seasoned with onion powder, dried oregano, cayenne pepper, and garlic powder for a burst of flavor.
What type of tortillas are used?
The recipe specifies using four flour tortillas.
Can I use corn tortillas instead of flour?
While flour tortillas are suggested, you can substitute with corn tortillas for a gluten-free option, though the texture will be different.
Is there a specific cheese recommended?
The recipe recommends using two ounces of grated reduced-fat cheddar cheese.
How do I make the filling flavorful?
In addition to spices, the filling includes thick and chunky salsa and chopped green onions for extra zest.
Do I need oil to cook the quesadillas?
No, a light coating of non-fat cooking spray on a non-stick griddle or skillet is sufficient.
How long should I cook the quesadillas?
Cook them for about 3-4 minutes per side over medium heat.
How do I know when the quesadillas are finished cooking?
They are done when the tortillas are golden brown and crispy, and the cheese inside has completely melted.
What is the best way to cut the quesadillas?
After letting them cool slightly, use a pizza cutter to easily slice them into even wedges.
What can I serve as a dip?
They pair perfectly with guacamole, sour cream, or extra salsa on the side.
Is this recipe vegetarian?
Yes, this is a vegetarian-friendly recipe.
Is the filling spicy?
It has a mild kick from the cayenne pepper and salsa, which can be adjusted to your preference.
Can I add corn to this recipe?
Yes, the recipe description mentions sweet corn as a great addition to the filling.
How many quesadillas does this recipe make?
The recipe uses 4 tortillas to make 2 large quesadillas, which are then cut into wedges.
Who inspired this recipe?
This recipe was inspired by Brenda Ponichtera's 'Quick and Healthy Vol II'.
Can I make these for meal prep?
Yes, you can prepare the bean mixture ahead of time and assemble/cook them when ready to eat.
What tools do I need for this recipe?
You will need a bowl, a fork or potato masher, a non-stick skillet or griddle, and a pizza cutter.
Can I use fresh garlic instead of garlic powder?
Yes, you can substitute fresh minced garlic if you prefer a more intense garlic flavor.
What can I use if I don't have green onions?
You can substitute with finely chopped red onion or chives for a similar flavor profile.
How do I keep the quesadillas crispy?
Avoid using too much salsa in the filling and ensure the skillet is properly heated before adding the tortillas.
Is this a good recipe for kids?
Yes, quesadillas are generally kid-friendly, and you can reduce the cayenne pepper for a milder taste.
Can I add extra protein?
The black beans already provide protein, but you could add shredded chicken or tofu if desired.
How do I store leftovers?
Store leftovers in an airtight container in the refrigerator and reheat in a skillet to maintain crispness.
What is the best heat setting for cooking?
Medium heat is best to ensure the cheese melts without burning the tortilla.
Can I use a different type of cheese?
Yes, Monterey Jack or a Mexican cheese blend would also work well in this recipe.
Are these quesadillas suitable for appetizers?
Absolutely, they make a delightful and easy-to-share appetizer when cut into smaller wedges.