Your cart is currently empty!
I am so excited to share these Black Bean Quesadillas with you! This dish has become a staple in our meal rotation for a quick lunch because it’s easy to prepare, tastes incredibly delicious, and is packed with nutritious ingredients. The combination of black beans, corn, and vibrant veggies wrapped in a whole-grain tortilla makes for a satisfying, filling, and flavorful meal.
Each quesadilla contains 20 g of protein and 13 g of fiber, ensuring you stay full and energized. Plus, the homemade dairy-free cashew queso adds a creamy touch that perfectly complements the hearty filling. Whether you’re looking for a quick lunch or a tasty dinner option, these quesadillas are sure to impress!
Why I Love This Recipe
- Packed with flavor and nutrition.
- They’re easy to prepare ahead of time, making them perfect for quick lunches.
- Loaded with fiber and protein, they are a filling and satisfying meal.
- It is an easy way to sneak in veggies for picky eaters; it’s very popular with kids, too.
- Black beans are iron-rich, supporting energy levels and overall health.
Ingredient Notes
- Black Beans: A staple in many vegan dishes, black beans are rich in protein, minerals, and fiber, making them a great meat substitute. They also provide antioxidants, such as saponin, which has cholesterol-lowering properties.
- Red Bell Pepper: Adds a pop of color and crunch. It’s high in vitamin C and beta-carotene, which are great for immune support.
- Cashew Queso: This creamy sauce made from cashews, chipotle, and nutritional yeast gives a cheesy flavor without needing dairy cheese. It’s a great source of healthy fats and minerals and a nourishing alternative to store-bought vegan sour cream or cheese.
- Spinach: Fresh spinach provides a boost of vitamins A, C, and calcium. It’s a versatile ingredient that blends well with the other flavors and helps increase our daily intake of greens.
How to make this recipe (summary)
Begin by soaking the cashews in boiling water for 30 minutes. Then, in a small high-speed blender, combine all the queso ingredients and blend until smooth. Dice the red onion and capsicum. In a pan on medium heat, add a bit of olive oil and the onion. Cook until the onion is softened. Add the capsicum, corn, black beans, and spices to the pan. Cook for an additional 2-3 minutes. Spread the cashew queso on half of a tortilla, then add some of the black bean mixture and spinach. Top with more cashew queso and fold the tortilla in half. Transfer the filled tortilla to a non-stick pan heated on medium to low heat. You can brush a bit of olive oil if needed. Cook until the tortilla is golden, then flip and cook the other side. Repeat the process with the remaining tortillas and filling. Serve the quesadillas with your favorite toppings. View recipe card below for detailed instructions.
Variations and Tips
- Add some heat: For a spicy kick, add diced jalapeños or a splash of hot sauce to the filling.
- Make it gluten-free: Use gluten-free tortillas to cater to those with gluten sensitivities. If you cannot find large GF wraps you like, use 2 regular smaller corn tortillas to make mini quesadillas instead.
- Switch up the veggies: To keep things interesting, add or substitute garlic, zucchini, mushrooms, or kale. This recipe is versatile and an excellent way to use any leftover vegetables in the fridge.
- Prep ahead: Make the filling and queso in advance and store them in the fridge for up to 3 days. This saves time during busy weekday lunches.
- Perfectly golden: Cook the quesadillas on medium to low heat to ensure they become golden and crispy without burning.
- Suggesting suggestions: Pair your vegan quesadilla with homemade guacamole, salsa, fresh cilantro, or pico de gallo. A simple side salad made of greens, avocado, tomatoes, and lime juice will also make a great addition!
- More Quesadillas Recipes: If you like this recipe, try our High-Protein Chickpea Quesadillas or our Kimchi Quesadillas for an exciting twist in flavor (and boost to your gut health!)
Why You’ll Love These Black Bean Quesadillas TLDR
- Flavorful
- Nutritious
- Easy to Make
- High-Fiber
- Plant-Based
Black Bean Quesadillas
Delicious and nourishing black bean quesadillas, perfect for a quick and tasty lunch. Prepare the filling and queso ahead for convenience.
Ingredients
Cashew Queso Dip
- ⅓ cup (43 g) cashews
- 2 tbsp (30 g) chipotle in adobo sauce
- ¼ cup (30 g) nutritional yeast
- ⅔ cup (150 ml) soy milk
Main Ingredients
- 1 tsp (5 ml) olive oil - or water fry with 1 tbsp water
- 1.5 cup (250 g) cooked black beans - 1 can rinsed and drained
- ½ cup (80 g) frozen corn
- 1 red bell pepper - deseeded and diced
- 1 red onion - finely diced
- 2 cups (60 g) baby spinach
- 4 large whole grains tortillas - see notes
Spices
- 1 tsp (2 g) ground cumin
- ½ tsp (1 g) sweet paprika
- ½ tsp (1 g) ground coriander
- ½ tsp (1 g) dried oregano
- 1 pinch sea salt flakes
Instructions
- Soak the cashews in boiling water for 30 minutes. Drain and add to a small blender along with the chipotle sauce, nutritional yeast, and soy milk. Blend until smooth to make the Cashew Queso Dip.
- In a pan on medium heat, add the olive oil and the onion. Cook for 3 to 5 minutes until the onion is softened.
- Add the bell pepper, cook for a further 2 minutes. Then add the spices (cumin, paprika, ground coriander, oregano, and salt), corn, and black beans. Stir well and cook for a further 2 to 3 minutes.
- Spread some cashew queso on half of a tortilla, then add some of the black bean mixture and top with spinach. Fold in half.
- Transfer to a pan heated on medium to low heat. You can brush a bit of olive oil if needed. Cook until the tortilla is golden (2 to 3 minutes), then flip and cook the other side.
- Repeat the process with the remaining tortillas and filling. Serve the quesadillas with your favorite toppings.
Notes
When choosing a wrap, look for the first ingredient. If it says “wholemeal flour,” you’ve got a winner! Also, look for the sodium intake; there is a huge disparity between wraps, at least at my supermarket!
Video
FAQ
Can I use canned black beans?
Yes, canned black beans work perfectly for this recipe. Just make sure to drain and rinse them well.
Is this recipe gluten-free?
It can be! Just use gluten-free tortillas.
How long does the filling last?
The black bean filling can be stored in the refrigerator for up to 4 days.
What can I use instead of cashew queso?
If you have a nut allergy, swap the cashews for sunflower seed.
Other Main Dishes you might like
all recipes
Mediterranean Vegan Quiche
Olive Oil Shortcrust Pastry (Dairy-Free, for Quiche or Pie Crust)
Meghan Markle One-Pot Pasta Recipe
High-Protein Tandoori Cauliflower Bowl
Hummus Pita Bowl
Roasted Cauliflower Bowl with Tzatziki & Crispy Lentils
10-minute High-Protein Romesco Pasta (Vegan and GF)
Crispy Lentil and Potato Bowl
Oven-Baked Burrito Bowl (Meal-Prep)
Edamame Sweet Potato Bowl
High-Protein Marry Me Orzo
Super Green Butter Beans
Crispy Rice Salad with Gochujang Mushrooms