Bean Quesadillas

10 20 472
Ingredients Minutes Calories
Prep Cook Servings
10 min 10 min 4
Bean Quesadillas
Health Rating

Ingredients


1 avocado(s) Avocado
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 gm Yellow onion (sliced)
1 cup chopped Tomato
1 tsp Cilantro (coriander)
1 tsp Garlic (minced)
1 medium pepper(s) Jalapeno pepper (minced)
8 small tortilla(s) Wheat flour tortilla

Instructions


  1. Preheat oven to 450F.
  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:

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 472
Calories from fat 122
Calories from saturated fat 22.9
Total Fat 13.5 g
Saturated Fat 2.5 g
Trans Fat 0
Polyunsaturated Fat 2.2 g
Monounsaturated Fat 7.7 g
Cholesterol 0
Sodium 928 mg
Potassium 1051 mg
Total Carbohydrate 78 g
Dietary Fiber 17.3 g
Sugars 4.3 g
Protein 18.2 g

Dietary servings

Per Portion


Grain 1.8
Meat Alternative 1.0
Vegetables 3.0

Energy sources


Pygal59%464.4184039235121218.9498555111875626%294.11866725356816213.0127506421604615%339.2313029074796117.2955867573899159%26%15%CarbohydratesFatProtein