Even meat lovers will love this flavorful, vegetarian-friendly quesadilla!
We all have unique food preferences. Some people love a particular ingredient or meal, while others shudder at the simple thought of it. Recipes that appeal to a wide range of people are few and far between, but these simple, thin black bean quesadillas are one of them!
Tex-Mex is a popular cuisine. In fact, it’s probably one of the most popular options out there. People of all ages and from all walks of life can down with some southwest inspired food. I mean, there’s a reason we have a day every week devoted to eating tacos … To you, Taco Tuesday! Our thin black bean quesadillas are a family-friendly, healthy meal that vegetarians and meat eaters alike can enjoy.
A nutritional profile that is tailored
Classic Tex-Mex options are usually high in fat and calories. And unfortunately, this yearning cuisine is next to impossible to avoid. With this in mind, we wanted to offer you an option that tastes fantastic but is also easy on the waist. This is where those thin black bean quesadillas come in.
Each quesadilla contains only 267 calories, but the macronutrient breakdown is even better: this veggie-rich option has just 27 carbohydrates, including 9 grams of heart-healthy fiber. It also provides 18 grams of protein per serving, a nutrient essential for muscle growth, muscle maintenance, and fat loss.
As for the ingredients, there are a few to highlight. Black beans can do that. to have ability to lower blood pressure, improve heart and digestive health, and even keep bones strong. Plus, the fiber content in black beans is great for weight loss. It will fight off food cravings by keeping your tummy full and satisfied!
Another ingredient worth mentioning is spinach. It’s high in vitamin C (like the red pepper in this recipe), which is important for immune system health. Spinach is also a great source of iron, a mineral your body needs for repair, growth, and development.
Who doesn’t love a 20 minute meal?
With just five minutes to prep and fifteen minutes to cook, these hearty thin quesadillas are the perfect weekday meal! Of course, they’re just as wonderful on the weekends, and they’re great party aperitifs too!
The very first thing you need to do is chop your onions and dice your peppers. Set them aside and heat the olive oil in a large, non-stick pan over medium heat. Once the oil is hot, sauté the garlic for a minute, then add the chopped onion and diced red pepper. While the onion and pepper are cooking, drain and rinse the black beans.
After 6 to 7 minutes, add the black beans and spinach to the pan and cook for about a minute, just long enough to warm the black beans and wilt the spinach. Take this bean and vegetable mixture out of the pan and set aside.
Turn up the heat too high and place the tortilla on the pan. We recommend using flour tortillas as they tend to hold better during the cooking process. Scatter some cheddar cheese on top of the tortilla and pour a quarter of the black bean and vegetable mixture on top of the cheese. Flip one half of the tortilla over the other and cook each side until lightly browned.
Would you like to make some quesadillas for later?
This recipe makes an excellent frozen meal! Simply add the filling including the cheese and cut the quesadillas in half. Instead of boiling them, put each quesadilla in a ziplock gallon bag. If you want to put more than one quesadilla in a bag, place them between sheets of parchment paper.
Whenever your cravings arise, take a quesadilla out of the freezer and place it in a large, non-stick pan over medium-low heat. Cooking at a lower temperature allows the filling to heat up without burning the tortilla. Note that we recommend eating the frozen quesadillas within two months. The fresher the better!
Tailor-made quesadillas for your cravings
Feel free to experiment with different proteins in this quesadilla recipe. Remember that protein is an essential building block for lean muscle mass. You can add chicken, Steak, shredded beef or pork, beef or turkey, seasoned with taco seasoning, shrimp, Bacon or even baked tofu with those black bean quesadillas. If you’re in the mood for something hearty for breakfast, you can use scrambled eggs in this recipe too!
If you’re not a cheese fanatic, you can leave it out entirely or ours Plant-based cheese spread. But if you love cheese as much as I do, you can try all of them! Cotija, fontina, white or yellow queso, Monterrey Jack (especially when mixed with mozzarella) are wonderful options.
Some additional vegetable options that you can add to this recipe or swap for one of the other ingredients are corn kernels, mushrooms, diced tomatoes, or any other color of paprika in addition to the red already included.
Our recipe calls for salsa as a topping, but you can also add chopped coriander, sliced avocado or guacamole, sour cream or natural Greek yogurt or freshly grated lettuce.
Make it a fiesta!
If you need more hearty recipes for these thin black bean quesadillas, we’ve got you covered! Make a combination of this to spice up taco night or as a droolable buffet for your next fiesta!
- 1/2 tablespoon olive oil
- 2 Garlic cloves chopped
- 1 yellow onion chopped
- 1 Red pepper diced
- 1 teaspoon ground cumin
- 1/4 teaspoon Chili powder
- Pinch of salt and ground black pepper
- 13.5 Ounces canned black beans drained and rinsed
- 1 Cup Baby spinach
- 4th low-carb tortillas 8 inches
- 1.5 Cup low-fat grated mixed Mexican cheese
- 1/2 Cup Salsa
In a large non-stick pan, heat olive oil over medium heat
Once hot, sauté the garlic for a minute, then add onion and red pepper. Cook for 6-7 minutes
Add black beans and spinach for 1 minute or until warm and withered
Remove the bean and vegetable mixture from the pan and set aside
Raise the heat to high and place the tortilla on the pan
Sprinkle with the cheddar and the black bean and vegetable mixture, then twist one half over the other
Fry lightly brown on one side, then turn over
Fill up with salsa and enjoy!
SmartPoints (freestyle): 8th
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