Vegan Black Bean Quesadillas: A tasty and nutritious plant-based twist on a classic Mexican favorite, packed with hearty black beans and seasoned with vibrant spices.
Ingredients List
-
1 (15 ounce) can great Northern beans, drained and rinsed
-
1 cup diced tomatoes, divided
-
1 clove garlic
-
⅓ cup nutritional yeast
-
1 teaspoon ground cumin
-
¼ teaspoon chili powder
-
salt to taste
-
1 pinch cayenne pepper, or to taste
-
½ cup black beans, drained and rinsed
-
1 tablespoon olive oil, or as needed
-
8 whole grain tortillas
-
cooking spray
Instructions
In a food processor, blend great Northern beans, 3/4 cup of tomatoes, and garlic until smooth. Add in nutritional yeast, cumin, chili powder, salt, and cayenne pepper, and blend until well combined.
Transfer the bean mixture into a large mixing bowl. Stir in the black beans and the remaining 1/4 cup of tomatoes for added flavor.
Heat olive oil in a large skillet over medium-high heat. Place a tortilla into the hot oil, then spread about 1/4 cup of the filling onto the tortilla. Top with another tortilla and cook for about 10 minutes, or until the filling is warmed through.
Spray the top tortilla with cooking spray, then flip the quesadilla to cook the second side until golden brown, about 3 to 5 minutes. Repeat the process with the remaining tortillas and filling.
Nutritional Information (per serving)
| 416 | Calories |
| 6g | Fat |
| 86g | Carbs |
| 23g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 4 | |
| Calories 416 | |
| % Daily Value * | |
| Total Fat 6g | 7% |
| Saturated Fat 1g | 5% |
| Sodium 616mg | 27% |
| Total Carbohydrate 86g | 31% |
| Dietary Fiber 16g | 56% |
| Total Sugars 1g | |
| Protein 23g | 46% |
| Vitamin C 8mg | 9% |
| Calcium 105mg | 8% |
| Iron 5mg | 29% |
| Potassium 1015mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
%3Amax_bytes(150000)%3Astrip_icc()%2F5368123-black-bean-tacos-Buckwheat-Queen-1x1-1-2126c468b2c2405c9f2d690d00d7a754.jpg&w=3840&q=75)
Evaluation :
5/5