Black Bean and Corn Quesadillas Recipe

Looking for an easy Black Bean and Corn Quesadillas recipe? Learn how to make Black Bean and Corn Quesadillas using healthy ingredients.


Submitted by fakecrab

Makes 4 servings



yummy yummy vegetarian quesadillas

Recipe Ingredients for Black Bean and Corn Quesadillas

1/2 cup onion
3 cloves garlic
2 teaspoons olive oil
1 cup corn
1 cup black beans
1 cup salsa
1 tablespoon brown sugar
2 ounces reduced fat sharp cheddar cheese
4 whole wheat tortillas
8 tablespoons salsa
1 cup avocado
4 tablespoons onion
4 tablespoons reduced fat sour cream

Recipe Directions for Black Bean and Corn Quesadillas

  1. heat oil in a pan

  2. add onion and garlic and cook until soft

  3. add corn and cook until getting browned crispy bits

  4. add black beans, salsa, and brown sugar and cook until heated through (can add some red pepper flakes)

  5. divide into 4 equal parts

  6. heat clean non-stick pan or pan sprayed with non stick cooking spray

  7. put 1/4 of the bean/corn mix and 1/2 ounce cheese on one half of tortilla

  8. fold over (this method helps everything stay in there)

  9. brown on both sides

  10. serve hot with 2Tbs salsa, 1/4c avocado, 1T onion and 1T sour cream

  11. have your happy tummy send me a thank you note.

Categories

Beans, Main Dish, American-Southwestern, Saute, Vegetarian

Nutrition Facts
Serving Size 321.3g
Amount Per Serving
Calories
412
Calories from Fat
138
% Daily Value*
Total Fat
15.3g
24%
Saturated Fat
4.9g
24%
Trans Fat
0.0g
Cholesterol
16mg
5%
Sodium
1060mg
44%
Potassium
789mg
23%
Total Carbohydrates
57.1g
19%
Dietary Fiber
11.2g
45%
Sugars
10.7g
Protein
15.7g
Vitamin A 12% Vitamin C 18%
Calcium 17% Iron 11%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B
  Good points
  • Low in cholesterol
  • High in dietary fiber
  •   Bad points
  • High in sodium
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