Ingredients
- 1 15-ounce can black beans drained (liquid reserved) and rinsed
- 1 medium tomato diced
- 1 tablespoon jalapeno pepper finely diced
- 1 tablespoon fresh lemon juice
- 1 medium garlic clove minced
- ¼ cup finely diced fresh cilantro
- 2 teaspoons extra virgin olive oil
- 8 6-inch corn tortillas
- 1 medium avocado peeled and cut into thin slices
- ¼ cup plant-based shredded cheese optional
- plant-based sour cream optional
Instructions
- In a small mixing bowl, mash the beans with a potato masher or fork, adding 1 to 2 tablespoons of the reserved bean liquid to make a thick, lumpy mixture.
- Add the tomato, chile pepper, lemon juice, garlic, and cilantro to the beans and mix well.
- Heat 1 teaspoon of the olive oil in a large skillet.
- Spread ½ cup of the bean mixture onto two tortillas. Place them in the skillet, bean side up. Sprinkle each with 1 tablespoon of cheese, if desired. Top with another tortilla. Cook the quesadillas over medium heat for about 4 minutes, until the bottom side is browned. Turn over carefully and cook the other side for about 4 minutes, until browned.
- Remove the quesadilla from the skillet and garnish with avocado slices and plant-based sour cream, if desired. Repeat the process again to make four quesadillas.
Notes
Source: Sharon Palmer, RDN
Nutrition
Serving: 1g | Calories: 310kcal | Carbohydrates: 46g | Protein: 11g | Fat: 11g | Saturated Fat: 2g | Sodium: 145mg | Potassium: 620mg | Fiber: 13g | Sugar: 2g | Calcium: 75mg | Iron: 2.6mg