Black Bean Quesadillas

Sarah Cobacho of plantbaes picking up a slice of black bean quesadilla from a plate.

Black Bean Quesadillas

Delicious and nourishing black bean quesadillas, perfect for a quick and tasty lunch. Prepare the filling and queso ahead for convenience.

Author Sarah Cobacho (plantbaes.com)

PREP TIME15

COOK TIME20

TOTAL TIME35

Servings 4 quesadillas

Course Lunch

Cuisine Mexican-Inspired

Keyword avocado, Black Bean, black beans, cashews, cilantro (coriander), Easy Lunch, High Protein, jalapeño, nutritional yeast, onions, Quesadillas, red bell pepper (capsicum), soy milk, spinach, tomato

Ingredients

Cashew Queso Dip

⅓ cup cashews
2 tbsp chipotle in adobo sauce
¼ cup nutritional yeast
⅔ cup soy milk

Main Ingredients

1 tsp olive oil or water fry with 1 tbsp water
1.5 cup cooked black beans 1 can rinsed and drained
½ cup frozen corn
1 red bell pepper deseeded and diced
1 red onion finely diced
2 cups baby spinach
4 large whole grains tortillas see notes

Spices

1 tsp ground cumin
½ tsp sweet paprika
½ tsp ground coriander
½ tsp 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.

Video

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!

Nutritional Information - Per Serving