Smashed Black Bean Quesadillas | Recipes | Cook For Your Life
Smashed Black Bean Quesadillas- cook for your life- anti-cancer recipes

Smashed Black Bean Quesadillas

5
Rated 5 out of 5
5 out of 5 stars (based on 20 reviews)
Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 2 servings
Carrot Icon for Number of Ingredients Size 11 ingredients

Quesadillas are quick and easy to make, and these are no different. They make a perfect lunch or dinner served along with a salad. They can be made with any ingredients you have on hand,...

Ingredients

  • ⅓ cup frozen corn kernels
  • 2 tablespoons canola or grapeseed oil, divided
  • ½ of a small onion, diced
  • 1 cup canned black beans, drained and rinsed, or Easy Black Beans
  • 2 (8 inch) whole-wheat or corn tortillas
  • ½ avocado, peeled, pitted, and roughly chopped, divided
  • ½ small jalapeno, deseeded and finely chopped, divided
  • ½ cup grated sharp white cheddar or Monterey Jack cheese, divided
  • Lime zest, for garnish
  • Greek yogurt, for garnish
  • Cilantro leaves, for garnish (optional)
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Nutrition Facts

Calories

524 cals

Fat

33 g

Saturated Fat

9 g

Polyunsaturated Fat

12 g

Monounsaturated Fat

11 g

Carbohydrates

43 g

Sugar

3 g

Fiber

14 g

Protein

19 g

Sodium

381 mg

*per serving

Directions

  1. In a hot skillet over high heat cook the corn until defrosted and turning brown. Remove from heat and set aside.
  2. Turn the heat down to medium-high and add 1 tablespoon of oil and diced onion. Cook until the onions are translucent and caramelized. Add in the black beans. With the back of a wooden spoon, smash the black beans into the bottom of the pan. Press until you have a chunky mash. If the beans look to dry, stir in a tablespoon of water at a time. Remove from heat and set aside.
  3. Wipe the same pan clean and add the remaining 1 tablespoon of oil over medium-high heat. Place 1 tortilla into the bottom of the pan and move around to make sure that the tortilla is completely lightly oiled. On one half only, press in half the smashed black beans, and sprinkle half the avocado, jalapeno, cheese, and corn, reserving the remaining half for the second quesadilla. Fold over the undressed side so you have a half moon. Cook on each side until browned, about 2 minutes per side. Remove from heat and transfer to a board, then cut into 4 triangular slices.
  4. Repeat for the second quesadilla. Serve with lime zest, a dollop of yogurt, and cilantro.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society

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