Black Bean and Corn Quesadillas is a popular quick and easy recipe to feed one or a crowd. The protein and fiber packed beans will keep you satisfied for hours, and the crispy tortillas, melted cheese, and soft beans give an overall great texture! They can also easily be customizable to match any one’s food preferences by adjusting a few ingredients.  Since these ingredients are probably staples in your kitchen pantry, you can easily throw this meal together when life gets a bit too hectic to make a more labor or time intensive meal.

Black Bean and Corn Quesadilla

Course: Main Dish
Cuisine: Mexican
Cooking Method: Stove Top
Condition: Cancer, Nut Free, Vegetarian
Servings: 1 serving

Ingredients

  • 1 tortilla large (or 2 small tortillas), flour or corn (to make it gluten-free)
  • 1/4 cup cheese shredded
  • 1/4 cup black beans
  • 1/4 cup corn
  • 2 tsp butter

Instructions

  • Layout the tortilla, and place the cheese, black beans, and corn, onto one side. Fold over the tortilla. Carefully butter the outside of the tortilla.
  • Place quesadilla in a large skillet over medium heat and cook until golden brown. Carefully flip and continue to cook until cheese is melted and other side is golden brown.
  • Remove from skillet and let cool for 1-2 minutes. Cut into wedges and serve with salsa.

Nutrition

Carbohydrates: 46g | Protein: 16g | Fat: 22g | Sodium: 824mg | Potassium: 308mg | Fiber: 5g

This Black Bean and Corn Quesadillas recipe is another awesome source of cheap protein for a Mexican themed dinner night, with cans of black beans being less than a dollar and packed with fiber. Fiber is so important for ensure good gastrointestinal health and most Americans fall short of the necessary 25 grams of fiber that is recommended. Fiber feeds the good bacteria in our gut to help improve digestion, absorption of nutrients, and speed along transit time through the gastrointestinal tract. Black beans have been linked to improve heart health as well as prevention of hypertension, high cholesterol levels, and heart disease or stroke. Consumption of these legumes also have antioxidant properties which can help reduce the risk of certain cancers, ease digestive distress, and manage blood glucose levels for diabetics as a low glycemic index food (slow digestion rather than quick digestion, which also means you will stay full longer).

Cheese is also an underrated food, in our opinion. It’s a great source of nutrients including protein, calcium, omega-3’s, zinc, phosphorus, and B-vitamins. While some people do struggle with a lactose intolerance, most people will do just fine if they consume a moderate amount (if you eat too much of anything, it can cause some tummy distress – think about the beans we listed above!). Cheese is another food which passes through the digestive tract slowly as it has a lot of nutrients to be digested and can thereby help curb appetite, prevent weight gain, and even assist in weight loss.

If you want to try other quesadilla recipes, take a look at these:

Cilantro Lime Chicken Quesadillas

Refried Beans and Avocado Mini Quesadillas

Try any and all of these recipes and let us know what you think in the comments section.

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