Quesadillas are probably one of the most requested meals in my family.  I don’t often say no to making them either.  They are super quick to throw together (see notes), extremely nutritious and clean up is a breeze.  These quesadillas are packed full with antioxidants, vitamins A and E, and a healthy dose of vitamin B6 which is especially important for pregnant or nursing mothers.  Along with being a good source of protein and fiber this dish is also filled with important minerals like manganese, zinc, iron and copper.  If the health benefits weren’t enough I should also mention that they are super yummy!  My daughter and I prefer them without cheese but for my husband and son I added in a bit of Daiya cheese.  Either way they are fantastic.

~Sarah

Ingredients:

  • 6 (10 inch) tortillas of your choice (I used a sprouted grain tortilla but if you follow a gluten free diet make sure to use a gluten free tortilla)
  • 1 can (15 ounces) no salt added black beans (you can also use 1 pound cooked ground protein of your choice such as lean ground beef, turkey, chicken, tofu or any other of your favorite beans)
  • 1 onion, finely diced
  • 3/4 cup sweet corn (if frozen, thaw first)
  • 1/2 red pepper, finely diced
  • 1/2 yellow pepper, finely diced
  • 1/2 green pepper, finely diced
  • 1-2 tbsp Taco Seasoning Mix, optional (My kids and I prefer our quesadillas without any added spices but my husband loves when I mix in some taco seasoning.  The choice is up to you.)
  • 2 cloves garlic, minced
  • 2 tbsp Garlic Gold Oil or olive oil
  • shredded cheese of your choice - optional (I used Daiya Cheese)

Preparation:

  1. Preheat the oven to 400 degrees.
  2. Heat a large sauté pan over medium-high heat. Add 1 tbsp oil and saute the onion and garlic until translucent. Add the peppers and sauté until soft.
  3. Add the corn and black beans (and taco seasoning if using) and cook until heated through, about 5 minutes.
  4. Place the tortillas on a baking sheet and lightly brush one side of each tortilla with the remaining oil. Place the oiled side down and evenly divide the black bean mixture among the tortillas and top with cheese if using. Fold in half.
  5. Place the quesadillas in the oven for about 5 minutes and then flip each one over.  Bake for another 2-3 minutes or until each side is golden brown.
  6. Remove from the oven and let cool for 1-2 minutes before slicing into pieces.  Cut each quesadilla into thirds and serve with some Homemade Guacamole or your favorite salsa.

Nutritional Info:

Makes 6 servings.

Serving size 1 quesadilla.

Nutrients per serving:  Calories: 345, Cal. from Fat: 84.5, Total Fat: 10g, Sat. Fat: 6g, Carbs: 28.5g, Fiber: 5g, Sugars: 2g, Protein: 35g, Sodium: 375mg, Chol: 57.5mg

Notes:

These quesadillas are best served right away.  Make only the amount of quesadillas that will be eaten immediately.

The leftover black bean mixture can be stored in the fridge for up to 5 days.  You can also freeze the mixture and store in single serving freezer packs for up to 6 months.

I make these quesadillas at least 2 or 3 times a week either for lunch or dinner.  I like that they are a quick, hot meal that I can get on the table in about 10 minutes.  I usually make a double or triple batch of the black bean mixture and freeze it into 2 and 4 serving proportions.  When I’m ready to make some quesadillas I simply microwave the black bean mixture (you can quickly reheat on the stove if you don’t want to use the microwave) and add the mixture to the tortilla shells and continue baking as stated.  Dinner is on the table faster than it would be to get fast food!

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1 Comments

 
  1. susan says:

    Yum that quesadillo looks good!! Trying to work on making a clean whole wheat wrap from scratch. Most of the tortillas and wraps here in my local shop are full of transfats.

 
 

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