Cheesy Black Bean Quesadillas
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
- 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.
- 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.
- 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.
- 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.
- 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.)
- 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)
Nutrient | Value | %DV |
---|---|---|
Calories | 464 | |
Fats | 21g | 28% |
Saturated fats | 10g | 51% |
Trans fats | 0.2g | |
Cholesterol | 37mg | 12% |
Sodium | 665mg | 29% |
Carbs | 53g | 19% |
Net carbs | 40g | |
Fiber | 13g | 45% |
Sugar | 5g | |
Protein | 16g | |
Calcium | 243mg | 24% |
Iron | 4mg | 52% |
Potassium | 631mg | 13% |
Vitamin D | 0.2μg | 1% |
Vitamins and Minerals | ||
Alpha carotene | 0μg | |
Beta carotene | 16μg | |
Caffeine | 0mg | |
Choline | 42mg | 8% |
Copper | 0.3mg | 37% |
Fluoride | 16μg | |
Folate (B9) | 148μg | 37% |
Lycopene | 0μg | |
Magnesium | 62mg | 15% |
Manganese | 1mg | 27% |
Niacin | 3mg | 16% |
Pantothenic acid | 0.4mg | 9% |
Phosphorus | 266mg | 38% |
Retinol | 79μg | |
Riboflavin (B2) | 0.3mg | 21% |
Selenium | 14μg | 26% |
Theobromine | 0mg | |
Thiamine | 0.4mg | 37% |
Vitamin A IU | 287IU | |
Vitamin A | 143μg | 16% |
Vitamin B12 | 0.1μg | 2% |
Vitamin B6 | 0.2mg | 13% |
Vitamin C | 50mg | 56% |
Vitamin D IU | 7IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0.2μg | |
Vitamin E | 2mg | 12% |
Vitamin K | 8μg | 7% |
Zinc | 1mg | 10% |
Sugars | ||
Sugar | 5g | |
Sucrose | 1g | |
Glucose | 1g | |
Fructose | 1g | |
Lactose | 1g | |
Maltose | 1g | |
Galactose | 0g | |
Starch | 20g | |
Fats | ||
Saturated fats | 10g | 51% |
Monounsaturated fats | 7g | |
Polyunsaturated fats | 2g | |
Trans fats | 0.2g | |
Fatty Acids | ||
Total omega 3 | 0.1g | |
Total omega 6 | 0.2g | |
Alpha Linolenic Acid (ALA) | 0.1g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 1g | |
Arginine | 1g | |
Aspartic acid | 1g | |
Cystine | 0.2g | |
Glutamic acid | 3g | |
Glycine | 0.4g | |
Histidine | 0.3g | |
Hydroxyproline | 0g | |
Isoleucine | 1g | |
Leucine | 1g | |
Lysine | 1g | |
Methionine | 0.2g | |
Phenylalanine | 1g | |
Proline | 1g | |
Serine | 1g | |
Threonine | 0.4g | |
Tryptophan | 0.1g | |
Tyrosine | 0.3g | |
Valine | 1g |