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Black bean and corn quesadillas recipe

Black bean and corn quesadillas recipe


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  • Recipes
  • Diet & lifestyle
  • Vegetarian
  • Vegetarian meals

These black bean and sweetcorn quesadillas are really cheesy, a little bit spicy and a little bit sweet. Don't forget the salsa and sour cream!

9 people made this

IngredientsServes: 8

  • 2 teaspoons olive oil
  • 3 tablespoons finely chopped onion
  • 1 (400g) tin black beans, drained and rinsed
  • 280g sweetcorn, drained
  • 1 tablespoon brown sugar
  • 4 tablespoons salsa
  • 1/4 teaspoon chilli flakes
  • 2 tablespoons butter, divided
  • 8 flour tortillas
  • 175g grated mature Cheddar or Gouda

MethodPrep:10min ›Cook:30min ›Ready in:40min

  1. Heat oil in a large saucepan over medium heat. Stir in onion and cook until softened, about 2 minutes. Stir in beans and corn, then add sugar, salsa and chilli flakes; mix well. Cook until heated through, about 3 minutes.
  2. Melt 2 teaspoons of the butter in a large pan over medium heat. Place a tortilla in the pan; sprinkle evenly with cheese, then top with some of the bean mixture. Place another tortilla on top, cook until golden, then flip and cook on the other side. Melt more butter as needed, and repeat with remaining tortillas and filling.

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Reviews & ratingsAverage global rating:(1862)

Reviews in English (1201)

by SPRING1ONU

These are great! I left out the red pepper flakes because I didn't have any, but added some Frank's Chile and Lime sauce. I also used burrito sized tortillas and baked them in the oven instaead of in a skillet. I sprayed a pan with Pam, put the filling and cheese on half a tortilla & folded it in half (this recipe made 4 for me), sprayed the tops with Pam and baked at 350 for 10 minutes then broiled the tops until browned. Cooking in the oven helps when you want to have them all done at once instead of one at a tme. I served with homemade guacamole, sour cream and salsa.-27 Dec 2006

by Sarah Jo

This was SO yummy. Messy but yummy.Only thing I omitted was the red pepper flake. I knew the jarred salsa I had on hand would be hot enough without addingthe flake. This scaled down well for me,making two small-ish quesadillas. Very filling.-14 Jul 2008

by Dave

Every Wednesday night, my roommate, his girlfriend, and myself take turns cooking dinner before our favorite TV Show LOST! My roommate's girlfriend is the only vegetarian, so cooking vegetarian meals has been something new for my roommate and I.Well, let me tell you, this recipe was a big hit! The quesadillas turned out crisp and delicious! Pretty much followed the recipe to T except I substituted a mexican cheese blend for the montery jack. Garnished with sour cream, salsa, Chalulu hot sauce, and the green tabasco. Fantastic! Will definately make them again!-26 Oct 2006


Black Bean and Corn Quesadillas

A simple, quick and delicious vegetarian meal! Perfect for busy weeknights or a satisfying lunch! And gluten-free using your favorite gluten-free tortillas -- see our favorites below!

Easy, Satisfying and Delicious!

We’ve been making these Black Bean and Corn quesadillas on repeat lately and they are too good not to share here!

They’re simple, flavorful and so satisfying.

And they come together quickly or can be made partially ahead, making them perfect on busy weekdays (we’ve been making them after arriving home at dinner time after sports events, they’re that quick!) or for a simple, satisfying lunch!

All you need is:

your favorite tortillas (here we used Siete Foods Almond Flour Tortillas)

Quick seasoned Black Beans (details below)

Corn (frozen, canned or cooked off the cob)

your favorite cheese (we used Monterey Jack)

We are often asked about our gluten-free tortillas…

There are lots of gluten-free tortillas on the market. We have tried many of them!

My son and I hands down love Siete Foods Almond Flour Tortillas. (close second their chickpea and their cashew tortillas). They work well for wraps and quesadillas, holding together well and getting nice and crispy! They are also grain-free and we love the flavor — not gritty or grainy.

My husband likes Siete Foods and Mission gluten-free.

To make the Seasoned Beans, all you need is:

All you do it whisk together the marinade, then combine with the beans.

Pro tip: I like to simmer the beans for 3-5 minutes or until heated through but you make ahead and also add to the quesadilla room temperature or straight from the fridge. If you choose not to heat the beans, you may have to cook them a few minutes longer in the quesadillas.

Then, make your quesadilla.

Lightly oil an pan, place down one tortilla and let cook for a minute or two until is starts to bubble and change color. This will help make sure it gets crispy.

Spread even some bean mixture, some corn and some cheese.

Top with a second tortilla. Lightly brush the second tortilla with oil, then carefully flip the quesadilla. I like to use a spatula and gently hold the top of the quesadilla with my other hand when flipping.

The melting cheese will help it stay together as well.

And if some of the filling comes out while flipping, just use the spatula to push it back into the quesadilla.

For serving, I love them with a quick salsa, pico de gallo (store bought or a simple one below) and/ or with some avocado or guacamole.

I used a store bought pico de gallo for the photo above (nothing like convenience!) but we’ve also made our own often.

This pico de gallo is simply:

fresh tomatoes (cut as large or small as you like!)

It comes together in minutes and is super fresh tasting!

No matter how you serve these Black Bean and Corn Quesadillas, I hope you love them as much as we do!

Love quesadillas?

We do too! They are practically a food group in our house!

Here are some more of our favorites:

Scroll down for recipe and leave a comment if you make it.


Black Bean and Corn Quesadillas - Freezer Friendly

These Black Bean and Corn Quesadillas are seriously delicious and a meal you can feel good about feeding your family. Packed with black beans, corn, tomatoes, cheese, and taco seasoning, these quesadillas have so much flavor. Plus you can freeze them! Jump to Recipe

Easy Quesadillas are packed with protein and fiber for a filling and healthy meal that your whole family will love. Make them ahead of time and pop them in the freezer for an easy make ahead meal. Just 350 calories and 7 Weight Watchers SmartPoints for a full size quesadilla packed with fillings!

Lately, I have been making a ton of quesadillas. Not only are they one of the only things my toddler wants to eat these days, they are one of those great recipes that taste like junk food but can be surprisingly healthy if you choose the right fillings and keep the amount of cheese in check. Not to mention they are super easy to freeze and pull out when you need a meal stat. We all know what hungry mammas and toddlers are like. I am not sure who is worse, her or me. So a black bean and corn quesadilla that's ready in 3 minutes from freezer to plate will always be a life saver.

When making a quesadilla and trying to keep it healthy, there are a few things to keep in mind. It all starts with the tortilla. Usually, I try to avoid a plain flour tortilla since it doesn't bring much to the table nutritionally and is higher in calories. For myself, I almost always reach for a low carb, high fiber tortilla like these from La Tortilla Factory or a Flatout Light wrap. For my toddler, I usually try to reach for something as nutritionally dense as possible but tasty enough that she will still eat it. Her favorite are these sprouted wheat tortillas from Ezekial or these paleo tortillas from a company called Siete.

Next up is the fillings. Beans are always the first thing I reach for. They are filling, packed with fiber, and one of the healthiest things you can eat. Plus for those of you on WW, they are zero points, which is a nice added bonus. Since we are trying to eat more plant based meals, this is also a great alternative to reaching for meat. Then I like to add veggies. Corn is a favorite in our house as our tomatoes. You can swap salsa or pico de gallo for the tomatoes. This is an especially good switch when tomatoes aren't in season. Then depending on what we have at home, I may throw in some spinach, shredded zucchini, or cauliflower rice. Let's be real, I am always trying to sneak veggies into my two year old's diet.

Lastly comes the seasoning and cheese. To make sure the quesadilla is packed with flavor, I like to add some taco seasoning. I always have a batch of homemade taco seasoning in the pantry, so I use that. It has less sodium and fillers than a store bought version. If you have time, it's a better option or look for a natural store bought option. For the cheese, I use reduced fat cheese for me and whole milk cheese for my daughter.


Black Bean Quesadillas with Corn Salsa

I used this as a side dish for a Mexican dinner. It was excellent and very filling. It would be great for a nice light dinner too.

Prep Time: 15 minutes

Cook Time: 15 minutes

Ingredients:

SALSA:
1 cup frozen whole- kernel corn
1/2 cup chopped fresh cilantro
2 Tablespoons fresh lime juice
1/2 teaspoon minced garlic
1 large red bell pepper, seeded, ribs removed & chopped

QUESADILLAS:
1 Tablespoon olive oil
1 teaspoon minced garlic
2 cups chopped Roma tomatoes
1/2 cup chopped fresh cilantro
1 (15 ounce) can black beans, drained & rinsed
4 (8-inch) flour tortillas
cooking spray
3/4 cup (3 ounces) pre-shredded Mexican blend cheese

Instructions:

1. Prepare salsa first: Combine all ingredients in a small saucepan. Bring to a boil over high heat, and cook for 2 minutes, stirring frequently. Set aside until ready to serve.

3. Heat olive oil in a large skillet over medium- high heat. Add garlic sauté 30 seconds. Add tomatoes, cilantro, and beans cook 5 minutes or until liquid evaporates, stirring occasionally. Place tortillas on a baking sheet coated with cooking spray. Top each tortilla with 1/2 cup bean mixture and 3 Tablespoons cheese fold in half. Lightly coat tops with cooking spray. Broil 3 minutes or until cheese melts and tortillas begin to brown.

4. Cut tortillas into 3 wedges and top with salsa.

*Reduce fat/calories/WW Points further by using fat-free or low carb flour tortillas and reduced-fat or fat-free cheese.

Nutrition:

Nutrition Facts-Amount Per Serving
Calories 432, Calories From Fat (29%) 124, Total Fat 14g, Sat Fat 5g, Cholesterol 19mg, Sodium 567mg, Potassium 759mg, Carbohydrates 61g, Dietary Fiber 10.25g, Sugar 5.5g, Net Carbs 51g, Protein 19.5g

WW POINTS per serving - 1 quesadilla
Points Plus Program: 11 Old Points Program: 9


To begin making the Cheese And Black Beans Quesadillas, Heat oil in a wide pan on medium flame and add the onions. Saute them till they become soft and translucent.

Once they turn translucent, add the chopped tomatoes and cooked black beans. Cook the mixture on high flame for a couple of minutes.

Next, add the pepper powder, cumin seed powder, salt and cook for about 30 seconds and switch off the heat.

Heat a pan on low heat and put the flour tortillas on the pan. Gently drop enough cooked black beans topped with cheese.

Fold the tortilla and press it with a spatula and cook for few more seconds. Flip the tortillas to toast the other side.

Once the quesadillas are cooked properly, transfer them to a plate and cut in the shape of wedges.

Serve Cheese And Black Beans Quesadillas with Mexican Brown Rice and Quinoa casserole for a weekend night dinner.


What is Quesadilla?

A quesadilla is a Mexican dish and basically a flat loaded taco, filled primarily with cheese, and sometimes meats, beans, and spices of choice, and then cooked on a skillet or in the oven.

I like to make them on a skillet rather than in the oven. This way they become crisp from the outside and with perfectly melted cheese on the inside.

Are tortillas gluten free?

Tortilla chips are most often made from 100% ground corn, which is naturally gluten-free. They may be made from white, yellow, or blue varieties of corn. Nonetheless, some brands may contain a mix of both corn and wheat flour, meaning they are not gluten-free.

Simply look for a ”gluten-free” label on the package, this way you’ll be sure that it ha been processed separately and contain no gluten.


Ingredients

  • Serving Size: 1 (216.4 g)
  • Calories 471.6
  • Total Fat - 29.2 g
  • Saturated Fat - 9.6 g
  • Cholesterol - 648 mg
  • Sodium - 1919.7 mg
  • Total Carbohydrate - 19.7 g
  • Dietary Fiber - 1.7 g
  • Sugars - 2.8 g
  • Protein - 37.8 g
  • Calcium - 544.9 mg
  • Iron - 13.3 mg
  • Vitamin C - 4.4 mg
  • Thiamin - 0.3 mg

Step 1

Heat a small amount of oil in a medium saucepan over medium heat add onion and saute a few minutes until it begins to soften.

Step 2

Add corn and saute a few minutes more, then add the beans, brown sugar, salsa, and hot sauce stir to combine.

Step 3

Continue to cook a few minutes more until the mixture is warmed through turn down heat to low and keep warm as you prepare the quesadillas.

Step 4

Heat a griddle or large skillet over medium to medium-high eat, greasing pan slightly with a touch of nonstick spray or oil.

Step 5

For each quesadilla, place one tortilla in the pan, allowing to crisp a few seconds sprinkle with 1/4 cup cheese and 1/4 of the bean mixture, making sure you get even coverage.

Step 6

You may either place another tortilla on top for a large round shape, or fold over the tortilla in the pan to make a half moon shape.

Step 7

Keeping an eye on the heat, adjusting up or down as needed allow the bottom to crisp a bit, then carefully flip over to crisp the other side (this will take only a couple of minutes or so per side).

Step 8

Remove to a plate and cut into wedges serve immediately with garnishes of your choice, if desired(sour cream, avocado, salsa, etc).


Corn and Black Bean Quesadillas

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These mildly spiced quesadillas get a quick start with canned black beans and frozen corn. This recipe makes a big batch, so wrap and refrigerate any extras for up to 3 days pan-fry them just before serving. MEAL PLAN: A spinach salad sprinkled with sliced toasted almonds is an ideal partner. Include some baked marinated tofu strips to serve on the side.

Ingredients

  • 8 (7- to 8-inch) corn or flour tortillas
  • 1 Tbs. vegetable oil
  • 1 small onion, finely chopped
  • 2 medium cloves garlic, minced
  • 1 cup frozen corn, thawed
  • 1 small fresh poblano or anaheim chili, finely diced
  • 3/4 tsp. salt
  • 15-oz. can black beans, rinsed and drained
  • 1 small ripe avocado, halved, pitted and peeled
  • 2 Tbs. fresh lime juice

Preparation

Preheat oven to 300F. Stack tortillas, wrap in foil and bake until soft and pliable, about 10 minutes.

Meanwhile, in large nonstick skillet, heat oil over medium heat. Add onion and garlic and cook, stirring often, until softened, about 3 minutes. Add corn, chili and 1/2 teaspoon salt and cook until vegetables are crisp-tender, about 4 minutes. Add black beans and mash coarsely with potato masher. Mix well and remove from heat.

Place tortillas on work surface. Spread 1/2 of each with about 1/4 cup bean mixture, almost to edge. Fold each tortilla in half, pressing lightly to seal. Set aside.

In medium bowl, using a fork, mash together avocado, lime juice and remaining 1/4 teaspoon salt. Set aside.

Coat large heavy skillet, preferably cast-iron, with cooking spray, then heat over medium heat. Add 4 quesadillas and cook until golden brown, turning once, about 3 minutes per side. Repeat with more cooking spray and remaining quesadillas.

Top each quesadilla with dollop of avocado mixture. Garnish with cilantro and salsa if desired. cut into wedges and serve hot.


Ingredients

  • Black Beans – You can easily pressure cook dry black beans to use in this recipe but for the most part, I use organic canned black beans. I have also tried this recipe with kidney beans and they taste delicious too.
  • corn – In the summer, leftover grilled corn works amazingly well but for the rest of the year and the crazy weeknights, organic frozen corn does the job!
  • Jalapenos – I love that this recipe can be modified to your taste and diet. Love spicy? Add more jalapenos. If you like less-spicy especially for the little ones, skip the jalapeno altogether.
  • Tortillas – I usually make these quesadillas with whole wheat tortillas, trader joes sundried tomato-habanero tortillas, or corn tortillas for gluten-free quesadillas. Recently I also tried making these quesadillas with Siete Foods almond flour tortillas that are paleo-friendly and vegan. The taste and texture were spot-on. They are available in Whole Foods.
  • Cheese – We love the spicy pepper jack cheese in this recipe but feel free to add your favorite Mexican cheese. There is also vegan cheese available in many stores, including the Go Veggie cheese. If you are vegan and have a cheese you like, please comment below, I will love to know and it will also benefit other readers.

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