Black-bean quesadillas

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PREP TIME

15 min

Makes

4 servings

* PLUS Cooking time: 12 minutes

Ingredients

  • 1 red bell pepper
  • 2 tsp olive oil
  • 1 onion , finely chopped
  • 2 garlic cloves , finely minced
  • 540-mL can black beans
  • 1 cup salsa
  • 1 tsp ground cumin
  • 1/4 cup chopped cilantro
  • 1 cup grated Monterey Jack , preferably light
  • 8 7-in. whole-wheat tortillas

Instructions

  • Preheat oven to 350F (180C). Core and seed pepper. Dice into 1/4-inch (0.5-cm) pieces. Heat oil in a large frying pan set over medium heat. Add onion. Stir often until soft, about 3 minutes. Stir in pepper and garlic. Cook, stirring occasionally, about 2 minutes. Rinse and drain beans, then add with salsa and cumin. Stir occasionally until beans are hot, about 3 minutes. Remove from heat. In a bowl, mix coriander and cheese. Place a tortilla in a medium-size non-stick frying pan set over medium heat. Spoon one-quarter of bean mixture overtop. Sprinkle with one-quarter of cheese mixture. Cover with a tortilla. Press down. Cook until bottom tortilla is golden, about 2 minutes. Using a large spatula, flip over. Brown other side, 2 minutes. Place on a baking sheet. Keep warm in oven. Repeat with remaining tortillas. Cut quesadillas into quarters.

Nutrition (per serving)

  • Calories
  • 632,
  • Protein
  • 35.8 g,
  • Carbohydrates
  • 79.2 g,
  • Fat
  • 19.7 g,
  • Fibre
  • 10.4 g,
  • Sodium
  • 1200 mg.