Serves: 3 | Serving Size: 1 quesadilla
Spray olive oil
6 small low-fat whole wheat tortillas
1 can black beans (no added salt), drained
1/4 cup shredded cheddar cheese
Heat the beans in a covered bowl in the microwave. Heat a nonstick pan over medium heat OR heat a panini maker or quesadilla maker. Lightly spray the pan with oil.
Place one tortilla on the pan. Top with 1/2 cup beans and 1/3 of the cheddar cheese.
Place a second tortilla over the beans and cheese. Lower the press for the panini or quesadilla maker, or just cook the quesadilla in the nonstick pan.
Cook the first side until it is brown, about 3 minutes. Flip the quesadilla and cook for 3 more minutes.
Did You Know?
- Beans are a fantastic source of fiber, plant protein, iron, zinc, folate, and potassium.
- MyPlate considers beans part of the vegetable and the protein food groups.
- Pinto beans were first cultivated over 5,000 years ago!
- Beans don’t have to literally be dry in order to be called “dry beans.” Dry beans are simply the name for the group of mature beans harvested from seed pods. This group includes black beans, pinto beans, lima beans, etc.
Stephanie Ronco has been editing for Food and Health Communications since 2011. She graduated from Colorado College magna cum laude with distinction in Comparative Literature. She was elected a member of Phi Beta Kappa in 2008.