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–+ servings
Black Bean and Veggie Quesadillas (35 g Protein, Meatless)

Black Bean and Veggie Quesadillas

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Crispy whole-wheat quesadillas stuffed with mashed black beans, peppers, corn and cheese. A meatless dinner ready in 20 minutes that still brings 20+ grams of protein.
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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings: 2 quesadillas
Course: Dinner
Cuisine: Mexican
Calories: 622
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 15 oz canned black beans 1 can, drained and rinsed
  • 2 large whole-wheat tortillas
  • 1 cup shredded Mexican-blend cheese
  • 1/2 red bell pepper finely diced
  • 1/2 cup corn kernels
  • 2 green onions sliced
  • 1 teaspoon chili powder
  • 1/2 teaspoon ground cumin
  • 1 teaspoon olive oil
  • 1/2 cup salsa for serving
  • 1/4 cup plain Greek yogurt for serving

Equipment

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Method
 

  1. Mash the black beans roughly in a bowl with the chili powder and cumin, leaving some texture.
  2. Spread the bean mash over half of each tortilla. Top with the bell pepper, corn, green onions and cheese, then fold the tortillas closed.
  3. Heat the oil in a large skillet over medium heat.
  4. Cook each quesadilla 2–3 minutes per side, pressing gently, until golden and crisp and the cheese is melted.
  5. Rest 1 minute, cut into wedges, and serve with salsa and Greek yogurt for dipping.

Nutrition

Calories: 622kcalCarbohydrates: 73.2gProtein: 35.3gFat: 22.7gSaturated Fat: 11.2gCholesterol: 54.5mgSodium: 1982.3mgPotassium: 1083.9mgFiber: 21.1gSugar: 9.5gVitamin C: 48mgCalcium: 591.1mgIron: 6.7mg

Notes

The Greek yogurt stands in for sour cream with triple the protein. Add leftover shredded chicken for even more. Cook one quesadilla at a time if your skillet is small. Nutrition is calculated per serving from the listed ingredients and may vary with brands and substitutions.

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