Cheesy Black Bean Quesadillas

Fat 41%Carbs 45%Protein 14%
Percent Calories

1 serving of cheesy black bean quesadillas contains 464 Calories. The macronutrient breakdown is 45% carbs, 41% fat, and 14% protein. This is a good source of protein (29% of your Daily Value), fiber (45% of your Daily Value), and potassium (13% of your Daily Value).

Makes
2 servings
Prep Time
5 minutes
Cook Time
25 minutes

Ingredients

Directions

  1. Wash and dry produce. Halve, core, and thinly slice poblano crosswise into strips. Halve, peel, and thinly slice half the onion (whole onion for 4 servings). Melt 1 TBSP butter (2 TBSP for 4)in a medium pot over medium-high heat. Add beans and their liquid, 2½ tsp Southwest Spice (5 tsp for 4; you'll use the rest later), and a big pinch of salt and pepper.
  2. Bring bean mixture to a boil, then reduce to a low simmer. Cook until thickened. 3-4 minutes. Turn off heat. Mash with a potato masher (or a fork) until mostly smooth. Taste and season with salt and pepper.
  3. While beans cook, heat a drizzle of oil in a large pan over medium-high heat. Add poblano and onion; season with salt and pepper. Cook, stirring, until softened and lightly charred, 5-7 minutes. Turn off heat: transfer to a plate. Wipe out pan.
  4. Place tortillas on a clean work surface. Spread one half of each tortilla with a thin layer of mashed beans (you may have some left over -serve on the side, if you like). Evenly top with poblano, onion, and cheese. Fold tortillas in half to create quesadillas.
  5. Heat a drizzle of oil in pan used for poblano over medium heat. Add quesadillas and cook until tortillas are golden brown and cheese melts, 3-4 minutes per side. (Depending on the size of your pan, you may need to work in batches.)
  6. While quesadillas cook, in a small bowl, combine sour cream and remaining Southwest Spice. Add water 1 tsp at a time until mixture reaches a drizzling consistency. Season with salt and pepper. Cut quesadillas into three wedges each. Divide between plates and serve with crema on the side.

Nutrition Facts

For 1 serving of cheesy black bean quesadillas (278g)

NutrientValue%DV
Calories464
Fats21g 28%
Saturated fats10g 51%
Trans fats0.2g
Cholesterol37mg 12%
Sodium665mg 29%
Carbs53g 19%
Net carbs40g
Fiber13g 45%
Sugar5g
Protein16g
Calcium243mg 24%
Iron4mg 52%
Potassium631mg 13%
Vitamin D0.2μg 1%
Vitamins and Minerals
Alpha carotene0μg
Beta carotene16μg
Caffeine0mg
Choline42mg 8%
Copper0.3mg 37%
Fluoride16μg
Folate (B9)148μg 37%
Lycopene0μg
Magnesium62mg 15%
Manganese1mg 27%
Niacin3mg 16%
Pantothenic acid0.4mg 9%
Phosphorus266mg 38%
Retinol79μg
Riboflavin (B2)0.3mg 21%
Selenium14μg 26%
Theobromine0mg
Thiamine0.4mg 37%
Vitamin A IU287IU
Vitamin A143μg 16%
Vitamin B120.1μg 2%
Vitamin B60.2mg 13%
Vitamin C50mg 56%
Vitamin D IU7IU
Vitamin D20μg
Vitamin D30.2μg
Vitamin E2mg 12%
Vitamin K8μg 7%
Zinc1mg 10%
Sugars
Sugar5g
Sucrose1g
Glucose1g
Fructose1g
Lactose1g
Maltose1g
Galactose0g
Starch20g
Fats
Saturated fats10g 51%
Monounsaturated fats7g
Polyunsaturated fats2g
Trans fats0.2g
Fatty Acids
Total omega 30.1g
Total omega 60.2g
Alpha Linolenic Acid (ALA)0.1g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine1g
Arginine1g
Aspartic acid1g
Cystine0.2g
Glutamic acid3g
Glycine0.4g
Histidine0.3g
Hydroxyproline0g
Isoleucine1g
Leucine1g
Lysine1g
Methionine0.2g
Phenylalanine1g
Proline1g
Serine1g
Threonine0.4g
Tryptophan0.1g
Tyrosine0.3g
Valine1g

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