Black bean quesadilla – Mayo Clinic Press

Black bean quesadilla – Mayo Clinic Press

Do you need to add extra plant-based meals to your weight loss program, however do not know the place to begin? Take a look at this black bean quesadilla recipe from Cook dinner Sensible, Eat Effectively. It could be meatless, nevertheless it’s not devoid of taste with cilantro, Tabasco, and a trio of greens combined with black beans in a toasted tortilla.

Buying listing: Low-sodium black beans, zucchini, purple onion, bell pepper, contemporary cilantro, sharp cheddar cheese, Tabasco sauce, complete wheat tortilla.

Test for: Cumin, salt, pepper, cooking spray

Meals: 6

Cooking time: 8 – 13 minutes

Recipe class: dinner

Dietary data per serving (2 slices)

  • 330 energy
  • 8 grams of fats
  • 3.5 grams of saturated fats
  • 640 mg sodium
  • 52 grams of carbohydrates
  • 10 grams of fiber
  • 17 grams of protein.

elements

  • ¼ 2 cups low-sodium black beans
  • 1 ½ cup finely chopped zucchini
  • 1 cup finely chopped purple onion
  • 1 ½ cup coloured pepper, reduce into cubes
  • ⅓ cup chopped contemporary coriander
  • ¾ cup grated sharp cheddar cheese
  • 1 ½ teaspoon floor cumin
  • ¾ teaspoon salt
  • A pinch of floor black pepper
  • ⅓ teaspoon Tabasco sauce
  • 3 (12-inch) whole-wheat tortillas

directione

  1. Preheat the oven to 350 levels Fahrenheit
  2. Drain and rinse the beans in a colander and place in a big bowl.
  3. Mix beans, zucchini, onion, bell pepper, cilantro, cheese, cumin, salt, pepper, and Tabasco sauce.
  4. Warmth a big non-stick frying pan over medium warmth. Coat with cooking spray.
  5. Place the tortilla within the pan for one minute till heated by means of. Place a 3rd of the bean combination on one aspect of the tortilla and fold the tortilla to cowl.
  6. Cook dinner for 1-2 minutes, then flip and cook dinner for one more 1-2 minutes.
  7. Take away from warmth and place on a baking tray. Repeat with the opposite tortilla.
  8. Bake for 5-8 minutes or till the cheese is totally melted.
  9. Minimize every quesadilla into 4 slices. Serve with pico de gallo (web page 203) and light-weight bitter cream.

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Extra references and notes:

  • If you wish to add meat, this quesadilla recipe works nicely with grilled hen, shrimp, or different lean meats.

Associated studying

Cook dinner good, eat nicely

Wholesome and scrumptious meals accessible to everybody. This guide is stuffed with recipes which can be simple to arrange shortly utilizing fundamental cooking strategies. Scrumptious kid-friendly recipes, wholesome desserts, snacks and aspect dishes. Being profitable within the kitchen doesn’t suggest that you must be a gourmand chef. Study customary meals preparation strategies and cooking strategies to arrange a variety of scrumptious and wholesome meals.

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