Bean Quesadillas

11 20 489
Ingredients Minutes Calories
Prep Cook Servings
10 min 10 min 4
Bean Quesadillas
Health Highlights

Ingredients


2 spray (about 1/3 second) Olive oil cooking spray
1 gm Yellow onion (sliced)
1 tsp Garlic (minced)
1 medium pepper(s) Jalapeno pepper (minced)
1 1/2 cup Black beans, canned (rinsed and drained)
1 1/2 cup Pinto beans, canned (rinsed and drained)
1 cup Sweet yellow corn
1 cup chopped Tomato
1 tsp Cilantro (coriander)
1 avocado(s) Avocado (mashed)
8 small tortilla(s) Wheat flour tortilla

Instructions


  1. Preheat oven to 450F (232C).
  2. Spray skillet with cooking spray; heat to medium and sauté onion, garlic, jalapeno for about 5 mins.
  3. Add beans and corn and mix. Add tomato and cilantro and stir, cooking for about 2 minutes.
  4. Spoon some of the mixture onto each tortilla.
  5. Add mashed avocado.
  6. Fold tortilla over, spray with cooking spray, and place on a baking sheet.
  7. Bake for 5 to 7 mins, or until they turn light brown.
  8. Serve immediately, and enjoy.

Notes:

Nutrition Highlights

  • Beans are an excellent source of plant-based protein and are very high in fiber which is excellent for digestion

Nutrition Facts

Per Portion

Calories 489
Calories from fat 140
Calories from saturated fat 13.0
Total Fat 15.6 g
Saturated Fat 1.4 g
Trans Fat 0 g
Polyunsaturated Fat 3.5 g
Monounsaturated Fat 8.6 g
Cholesterol 0
Sodium 871 mg
Potassium 1078 mg
Total Carbohydrate 77 g
Dietary Fiber 18.6 g
Sugars 4.7 g
Protein 19.6 g

Dietary servings

Per Portion


Grain 1.8
Meat Alternative 1.0
Vegetables 3.0

Energy sources


Pygal55%466.522499007638209.62599280299629%297.1544807752773223.9254635984646616%337.6706397329359118.1346127351127355%29%16%CarbohydratesFatProtein

Meal Type(s)

Lunch
Main




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