High-Protein Black Bean Quesadillas
- Cook Time: 20 minutes
- Total Time: 20 minutes
- Diet: Vegetarian
Ingredients
Scale
- 1 can (15 oz) black beans, drained and rinsed
- 1 cup frozen corn, thawed
- 1/2 red bell pepper, finely diced
- 1/4 cup red onion, minced
- 1/4 cup plain non-fat Greek yogurt (for extra protein and creaminess)
- 1 teaspoon ground cumin
- 1/2 teaspoon chili powder
- 1/4 teaspoon garlic powder
- 1 cup shredded cheddar or Monterey Jack cheese
- 4 large whole-wheat tortillas
- 1 tablespoon olive oil or avocado oil
- Fresh cilantro and lime wedges for serving
Instructions
- In a medium mixing bowl, combine the rinsed black beans, corn, diced bell pepper, and red onion. Add the Greek yogurt, cumin, chili powder, and garlic powder. Stir everything together until the beans and vegetables are evenly coated in the creamy yogurt and spices. Use a fork to slightly mash a few of the beans to help the filling stick together.
- Lay the tortillas flat on a clean work surface. Sprinkle about two tablespoons of shredded cheese over one half of each tortilla. Top the cheese with a generous scoop of the black bean mixture, spreading it out to the edges. Sprinkle another layer of cheese on top of the beans. Fold the tortilla in half to create a half-moon shape.
- Place a large non-stick skillet or griddle over medium heat. Add a small amount of olive oil and spread it around to coat the surface. This ensures a crispy, golden exterior without making the quesadillas greasy.
- Place one or two folded quesadillas in the skillet. Cook for about 3 to 4 minutes on the first side until the tortilla is golden brown and crispy. Carefully flip the quesadilla with a spatula and cook for another 2 to 3 minutes on the other side. The cheese should be completely melted, and the filling should be heated through.
- Remove the quesadillas from the heat and let them rest for one minute. This allows the cheese to set slightly so the filling doesn’t slide out. Use a pizza cutter or a sharp knife to cut each half-moon into three wedges. Serve immediately while hot.