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Black bean cilantro and avocado quesadillas recipe example

Black Bean, Cilantro & Avocado Quesadillas

To download a Spanish translation of this recipe
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Course: Appetizers, Snack
Cuisine: Latin
Bean type: Black Bean
Nutrition attribute: Vegetarian
Food type: Sandwiches & Handheld Items
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 4
Calories: 310kcal
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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