Black Bean Sheet Pan Quesadillas
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. Serve with a drizzle of yogurt lime crema and a tangy cabbage slaw.
Ingredients
Yogurt Lime Crema:
1/2 cup (125 mL) plain 2% Greek Yogurt
1/2 tsp (2 mL) lime zest
1 tbsp (15 mL) fresh lime juice
1 tbsp (15 mL) minced jalapeño or to taste
1 small clove garlic, minced
Pinch salt
Quesadillas:
4 small whole wheat tortillas (approx. 7-inches/18 cm)
1/2 tsp (2 mL) canola oil
1-1/2 cups (375 mL) canned drained and rinsed black beans
1/2 cup (125 mL) diced sweet red pepper
2 green onions, thinly sliced
1/2 tsp (2 mL) lime zest
1 tbsp (15 mL) fresh lime juice
1-1/2 tbsp (22 mL) minced jalapeño or to taste
1 small garlic, minced
1/4 tsp (1 mL) each chili powder and ground cumin
1/2 cup (125 mL) each shredded Mozzarella and Cheddar cheese
Sustainability
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.
Nutritional information
Energy
350 calories
Protein
19 g
Carbohydrate
38 g
Fat
14 g
Fibre
11 g
Sodium
570 mg
Top 5 nutrients provided by a serving of this recipe
Nutrient and % DV
Calcium
31% / 400 mg
Niacin
43%
Thiamin
42%
Selenium
38%
Vitamin C
36%
* Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.
- Yogurt Lime Crema: In small bowl, combine yogurt, lime zest and juice, jalapeño, garlic, and salt. Cover and refrigerate until ready to serve.
- 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.
- 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.
- 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.
According to Health Canada, milk, cheese and yogurt are among the very few foods that provide an efficient way to meet calcium needs.
For more great recipes, visit Dairy Farmers of Canada
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