Description
Mexican-inspired “Black Bean Quesadilla” delivers a flavor-packed punch of hearty ingredients and zesty spices. Crispy tortillas embrace creamy black beans, melted cheese, and fresh herbs, promising a quick, satisfying meal you’ll crave again and again.
Ingredients
Scale
Main Protein and Vegetables:
- 1 ½ cups (360 ml) canned black beans, rinsed and drained
- 2 tortillas
- ½ onion, thinly chopped
- ½ carrot, thinly chopped
- 1 small tomato, thinly chopped
- ⅓ cup (80 ml) bell pepper, chopped
- 3 garlic cloves, minced
Herbs and Spices:
- 1 tablespoon (15 ml) tomato paste
- 1 teaspoon (5 ml) cumin
- 1 teaspoon (5 ml) crushed red pepper
- 1 teaspoon (5 ml) dried oregano
- Fresh basil
Condiments and Fats:
- 1 teaspoon (5 ml) olive oil
- ½ mashed avocado or guacamole
Instructions
- Dice the onions, carrot, tomato, and bell pepper into uniform pieces. Finely chop the garlic and thoroughly rinse the black beans.
- Warm olive oil in a skillet over medium temperature. Introduce onions along with cumin, oregano, and crushed red pepper, allowing them to release their aromatic essence for 1-2 minutes.
- Incorporate chopped tomato, bell pepper, and carrot into the pan. Gently press and break down the tomato while sautéing for an additional 1-2 minutes to develop deeper flavors.
- Introduce black beans, tomato paste, and a modest splash of water to the vegetable mixture. Cover and allow the ingredients to meld and simmer for 3-4 minutes.
- Fold in minced garlic and methodically mash the beans, creating a rustic, textured filling with enhanced consistency.
- Lay out a tortilla and generously spread the bean mixture across half the surface. Embellish with creamy mashed avocado, fresh basil leaves, and optional tender spinach or peppery arugula.
- Carefully fold the tortilla, creating a half-moon shape. Toast in a preheated pan, allowing each side to transform into a golden, crispy exterior.
- Slice the quesadilla into wedges and serve alongside a vibrant salad or your preferred dipping accompaniment.
Notes
- Make the filling ahead of time to enhance flavor development and allow spices to meld together perfectly.
- Drain black beans thoroughly to prevent soggy quesadillas and maintain a crispy texture when toasting.
- Use a cast-iron skillet for achieving the most golden, crispy exterior on your tortillas with minimal added oil.
- Experiment with alternative protein sources like quinoa or lentils for vegetarian or gluten-free variations that match the
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Lunch, Dinner, Snacks
- Method: Sautéing
- Cuisine: Mexican
Nutrition
- Serving Size: 2
- Calories: 350
- Sugar: 2 g
- Sodium: 400 mg
- Fat: 12 g
- Saturated Fat: 2 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 52 g
- Fiber: 15 g
- Protein: 14 g
- Cholesterol: 0 mg