Black Bean Quesadillas

Black Bean QuesadillasQuesadillas are relatively quick and easy to make, as well produce a tasty meal that is packed full of flavour. This recipe produces a vegetarian version of quesadilla made with black beans, but there are many variations depending on what ingredients one chooses to use.

Black Bean Quesadillas

Ingredients                Makes: 4 quesadillas               Time: 45 minutes
4 large whole-grain flour tortilla (8-inch diameter)
3/4 cup black beans, prepared
1 cup white cheddar cheese, grated ~or~ mozzarella cheese
1 large bell pepper, diced
1/4 cup red onion, diced
8 cherry tomatoes
12 green olives, finely chopped
1/2 cup salsa (mild, medium or hot) *see recipe below
3 Tbsp extra-virgin olive oil

Instructions
Prepare ingredients. Drain the liquid from a can of black beans, rinse well and then set aside. Shred 1 cup of white cheddar cheese. Dice a bell pepper and red onion, then set aside separately. Halve the cherry tomatoes and put aside on their own. Finely chop the olives and also set aside.

Prepare tortillas. In a large skillet or frying pan add 2 tablespoons of olive oil. Place one tortilla in the pan and move it around to cover one side of it in the olive oil, then transfer the tortilla to a large plate. Add another tortilla to the pan and repeat covering one side with the olive oil then also transfer to the plate. Add the remaining olive oil to the pan and coat the other two tortillas in the same way. Leave the last tortilla in the pan, olive oil side down.

Add the ingredients. Black Bean QuesadillasSpread 2 tablespoons of salsa unto the tortilla in the pan. Next layer on 3 tablespoons of the black beans unto just one half of the tortilla, followed by 1/4 of the diced bell pepper, 1 tablespoon of the diced red onion, 2 of the halved cherry tomatoes, 1/4 of the finely chopped olives and then spread over that 1/4 cup of the shredded cheddar cheese. Fold the tortilla in half so that it covers one half of the pan.

Place another tortilla into the pan with the oil side down and repeat with spreading 2 tablespoons of salsa all over the top of it. Next, continue to layer on all the ingredients just like the other tortilla, but on the half that occupies the other side of the pan. When all the ingredients are added, fold over the top of the tortilla. The skillet/frying pan should now have two tortillas on either side of the pan loaded with beans, vegetables and cheese and both folded over.

Cook the tortillas. Turn the burner on to a medium-heat and cook the tortillas for a few minutes or until the underpart begins to turn a light golden colour and becomes crispy. Flip the tortillas over carefully with a large spatula and continue cooking the other side for a couple more minutes, or until it is also golden in colour and crispy. When the tortillas are finished cooking, transfer them to a wooden cutting board to cool slightly for a few minutes. In the meantime, dress the other two tortillas and cook in the same way. When the tortillas are finished cooking and have been allowed to cool for a couple minutes they are ready to serve. Enjoy.

Recipe shared by: J. Marshall

~Try my Banana Pepper Salsa recipe here!

Nutritional Information

~Black Beans are an excellent source for the essential nutrients: Vitamin B1, folate, phosphorus, magnesium, iron and protein.

~Tomatoes are an excellent source for the essential nutrients Vitamin C and Vitamin K.

~Bell Peppers are an excellent source for the essential nutrients Vitamin C and Vitamin A.

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