Black Bean Quesadillas

Beans

https://www.cutoutandkeep.net/projects/black-bean-quesadillas • Posted by DulceKnits

Nutrition Highlights Black beans (cooked, boiled), 1 cup (172g) Calories: 227 Protein: 15.2g Carbohydrate: 40.8g Total Fat: 0.9g Fiber: 15g *Excellent source of: Iron (3.61mg), Magnesium (120mg), Phosphorus (241mg), and Folate (256mcg) *Good source of: Zinc (1.93mg), Thiamine (.42mg), and Niacin (2mg) *Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value Information credit: http://www.truestarhealth.com

You will need

½ cup Left Over Black Beans ½ cup Shredded Cheese Cilantro Vegetable Oil Flour Tortilla Bread

Project Budget

Time

Difficulty

Description

Nutrition Highlights Black beans (cooked, boiled), 1 cup (172g) Calories: 227 Protein: 15.2g Carbohydrate: 40.8g Total Fat: 0.9g Fiber: 15g *Excellent source of: Iron (3.61mg), Magnesium (120mg), Phosphorus (241mg), and Folate (256mcg) *Good source of: Zinc (1.93mg), Thiamine (.42mg), and Niacin (2mg) *Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value Information credit: http://www.truestarhealth.com

Instructions

1. 

   To make black beans. Open two 15 oz cans of black beans. In a pan coated with olive oil saute 2 roma tomatoes, 1/3 cup chopped onions. Cook these for a short time. Add 2 cloves minced fresh garlic and about 1/3 cup of cilantro. Add undrained cans of black beans. Add salt and pepper. Cook for about 20 minutes.

2. 

   For the quesadillas use about 1/2 cup of the black beans and drain well. Make sure you just use the beans or the juice will run out.

3. 

   Heat a very small amount of vegetable oil on pan.

4. 

   Heat flour tortillas on both sides, less than a minute per side.

5. 

   Add the cheese, black beans and cilantro and distribute on tortilla surface.

6. 

   Fold tortilla in half and cook well on both sides until slightly browned.

7. 

   Serve and eat with salsa on the side. Chopped avocado also makes a nice and nourishing addition to this dish.