UnlockFood.ca
Français

Black Bean Sheet Pan Quesadillas

4 servings

Preparation Time: 15 min
Cooking Time: 14 min

Craving quesadillas? No need to head to a restaurant. This black bean quesadilla is simple to make, super tasty and cooks on a sheet pan for quick dinner clean up.

Ingredients

1/2 cup plain 2% Greek Yogurt 125 mL
1/2 tsp lime zest 2 mL
1 tbsp fresh lime juice 15 mL
1 tbsp minced jalapeño or to taste 15 mL
1 small clove garlic, minced 1 small clove
4  small whole wheat tortillas(approx. 7-inches/18 cm) 4 
1/2 tsp canola oil 2 mL
1-1/2 cups canned drained and rinsed black beans 375 mL
1/2 cup diced sweet red pepper 125 mL
2  green onions, thinly sliced 2 
1 small garlic, minced 1 small
1/4 tsp chili powder 1 mL
1/4 tsp ground cumin 1 mL
1/2 cup shredded Mozzarella 125 mL
1/2 cup shredded Cheddar cheese 125 mL
a pinch salt a pinch
1/2 tsp lime zest 2 mL
1-1/2 tbsp minced jalapeño or to taste 22 mL
¼ tsp chili powder and ground cumin, each 1 ml
¼ tsp Shredded mozzarella 125 ml
½ cup Shredded cheddar 125 ml
Serve with a drizzle of yogurt lime crema and a tangy cabbage slaw.

Instructions

Step 1
Yogurt Lime Crema: In small bowl, combine yogurt, lime zest and juice, jalapeño, garlic, and salt. Cover and refrigerate until ready to serve.

Step 2
Quesadilla: Preheat oven to 425 °F (220 °C). Brush one side of each tortilla with oil; place oiled side down on large nonstick baking sheet.

Step 3
In medium bowl, with fork or potato masher coarsely mash half of the beans, stir in remaining beans, red pepper, onions, lime zest and juice, jalapeño, garlic, chili powder and cumin.

Step 4
Divide Mozzarella cheese over one half of each tortilla. Top with bean mixture and Cheddar cheese, dividing equally. Fold unfilled half of tortilla over bean mixture; press together firmly. Bake for 8 minutes. Flip; bake for 6 minutes or until crisp. Cut in wedges. Serve with Lime Crema.

Tips

For your health
 
According to Health Canada, milk, and cheese, as well as kefir and yogurt, are among the very few foods that provide an efficient way to meet calcium needs due to their high calcium content.
 
For the environment
 
One way to minimize your impact on the environment is to cook at home, making your meals using less processed, nutrient-rich ingredients like those found in this quesadilla.

Nutrition & Notes

Nutrition Information
Valeur nutritive
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 350
18%
Fat / Lipides 14 g
Saturated / saturés 8 g
+ Trans / trans
Cholesterol / Cholestérol 30 mg
25%
Sodium / Sodium 570 mg
Carbohydrates / Glucides 38 g
40%
Fiber / Fibres 11.2 g
Sugars / Sucres 4 g
Protein Protéines 19 g
Vitamin A / Vitamine A
36%
Vitamin C / Vitamine C
31%
Calcium / Calcium
17%
Iron / Fer
Recipe provided by Dairy Farmers of Canada.

Chorizo Tapas with Roasted Red Pepper Sauce

Cumin Shrimp Linguine