Published on August 6th, 2010 | by Rachel Fox, RD2
Black Bean Quesadillas: My Favorite Summer Meal, Ever.
Imagine crisp sweet corn, tender black beans and smooth cheddar cheese melted together between whole grain flour tortillas. My mouth is watering already. I am not exaggerating when I saw this is my favorite summer meal. I could eat these quesadillas every day for a week straight and not get sick of them. In fact, I had them for dinner Monday night. Since I am still thinking about their deliciousness two days later I decided to write a post so everyone could experience them.
To make the quesadillas you will need a few ingredients. The recipe I make feeds four people. Make sure you have:
- 2 cups sweet corn kernels, parboiled and cut off the cob
- 2 cups black beans, pre-soaked and pre-cooked
- olive oil
- 1/2 medium white onion
- 2 garlic cloves, minced
- cayenne pepper
- ground cumin
- one handful fresh cilantro, chopped to desired size
- shredded cheddar cheese
- 4 whole grain tortillas
- sour cream/plain yogurt for garnish
Preparing the Ingredients
First and foremost, pre-cook your corn and black beans. The corn should be boiled on the cob for 5 minutes or so. Take it out of the water to cool and slice the kernels off the corn. The beans take a long time to cook. You must first soak them overnight to soften them. They should then be cooked in a large pot and covered with 2 inches of water. Bring them to a boil and simmer for 60-90 minutes, or until tender. You will find your beans delicious and nutritious.
Black Bean Filling
Start by heating the olive oil in a large skillet on medium heat. Saute the onions until soft. Add the garlic and cook for about 2 minutes. Next in the pan is sweet corn. cook for about 3 minutes and add your cayenne pepper and cumin. Spice to your own taste; I prefer a lot of cumin (it’s my favorite spice!) Cook the corn for a couple more minutes. You want it to get some color, but don’t overcook it so it becomes mushy. Once the corn is cooked to perfection, add cilantro and those beans! They don’t take long to heat up and will start to burst and mash together. Cook until one quarter of the beans is separated. Take the skillet off the heat.
Fill Your Dilla
Heat up another large skillet to medium heat. Fill half a tortilla with a sprinkling of cheddar cheese and about a cup of the black bean filling. Heat until the bottom is lightly browned and the cheese is melted. Flip and repeat. Remove from pan and garnish with sour cream/plain yogurt and extra cilantro. Enjoy!
What’s in it for your Health?
This quesadilla is jam packed with health benefits. It’s low in saturated fat (the cheddar is the only offender), and high in fiber, complex carbohydrates and healthy fats. The total amount of fiber in this dilla is 17 g! If that seems like too much fiber for you (all in one meal) find a tortilla that is lower in fiber (mine have 7 g each) or use a smaller tortilla for a smaller overall portions (mine are 10″.)
Comment with your own twist on the black bean quesadilla.
Image Credit: Creative Commons photo by MellyKay
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