Black Bean Quesadillas

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4.7 of 5 (3)

Nutritional Info

Servings Per Recipe: 10
Amount Per Serving
Calories: 49.0

Total Fat: 0.2 g
Cholesterol: 0.0 mg
Sodium: 26.9 mg
Total Carbs: 9.0 g
Dietary Fiber: 3.2 g
Protein: 3.2 g

View full nutritional breakdown of Black Bean Quesadillas calories by ingredient

Introduction

A great filling for tortillas or you can use it as a dip! A great filling for tortillas or you can use it as a dip!

Minutes to Prepare: 10

Minutes to Cook: 10

Number of Servings: 10

Ingredients

1 can black beans drained or two cups cooked

1/4 cup minced green pepper

1/4 cup minced green or white onions

1 tsp cumin powder

1 tsp chili powder

1/2 tsp garlic powder

hot sauce and salt to taste

2 tbsps salsa

To serve:

tortillas, your favorite kind or chips

shredded cheddar

salsa

lowfat sour cream or plain yogurt

Directions

Mix the black beans with the other ingredients mashing them gently to make a chunky paste. At this point the filling can be put in the fridge until needed for a fast lunch or snack.

Heat a non-stick pan or pan coated with cooking spray to medium heat. To assemble the quesadilla spread filling (1/4 cup for standard tortilla) and sprinkle with cheddar. Fold over. Two quesadillas can be cooked in the pan at once. Brown for 2 to 3 minutes on one side then flip and cook till heated through and crisp.

Note: Nutrition info is for 1/4 filling per serving. To calculate for your own purposes add the amounts of cheese, sour cream and the nutrition info for your kind of tortilla - different kinds vary and people can use more or less cheese, lower fat versions or whatever.

Number of Servings: 10

Recipe submitted by SparkPeople user RODENTMAMA.