ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Gluten-Free healthy and super easy Black Bean Quesadillas with Roasted Corn Salsa

Updated on March 4, 2014

Fast and healthy cooking

1 star from 1 rating of Black bean quesdillas
All the elements for a healthy dinner!
All the elements for a healthy dinner! | Source
Ingredients
Ingredients | Source
Roasted Corn Salsa
Roasted Corn Salsa | Source
Black Bean Quesadilla
Black Bean Quesadilla | Source
Cover with other tortilla
Cover with other tortilla | Source
Heat 3-5 minutes
Heat 3-5 minutes | Source
Cover for cheese to melt
Cover for cheese to melt | Source
The flip
The flip | Source
Black Bean Quesadilla ,yummy and golden brown. Heat for another few minutes.
Black Bean Quesadilla ,yummy and golden brown. Heat for another few minutes. | Source

Cook Time

Prep time: 15 min
Cook time: 6 min
Ready in: 21 min
Yields: 4 people

Ingredients

  • one 15 ounce can black beans, whole ,drained
  • 8 regular tortillas, or wheat/corn blend or gluten-free corn tortilla's
  • 4 sprouted wheat tortillas, can find frozen, then thaw
  • 1 cup cheese- cheddar is best, organic, if possible
  • SALSA add 1 teaspoon of cumin, or not
  • 1 cup roasted or regular frozen corn, defrosted
  • 1/2 cup, chopped cilantro
  • 2 tablespoons, fresh squeezed lime juice, if any leftover ,freeze it for the next recipe
  • 1 small clove garlic, minced
  • 3-4 tablespoons, minced onion
  • 1 avocado, sliced thin

Fast and easy directions

  1. Start by draining the beans and shredding the cheese.
  2. Take tortillas out of the fridge or freezer allowing for a bit of defrost time.
  3. To prepare salsa, combine the corn, garlic, cilantro, lime juice, onion, and cumin.
  4. Take a large stick resistant pan and heat to medium high heat. The pan I use requires no oil but you may need to add a drizzle or so. Lay a tortilla in the pan and sprinkle either a 1/4 cup cheese for the small tortilla or a 1/2 cup for the large. Then distribute 1/2 the black beans for a large tortilla or a 1/4 of the can for the smaller tortillas. I like to lay down the cheese first, for as it melts, it acts like a glue for the beans to stay in place when you flip it. After the cheese is nicely melted, take a large flat spatula and flip the tortilla. You may lose a few beans; don't fret, it's just food. Just lift a bit of the tortilla and push the escapees back under. Cook another 2-3 minutes and slide onto a serving dish. You can then cut the tortilla into halves or quarters. Serve with salsa and avocado.

Nutrition, time and money saving tips

I buy dried black beans and prepare enough in the crockpot for my black bean sauce and roasted vegetable with polenta recipe (coming soon). Also, if you make your own beans, you can save money and control the sodium content.

You can make the salsa a day in advance reducing your hands-on time.

If you are only using 1/2 the avocado, leave the pit in one side of the fruit and then wrap in wax paper. You can eat the rest the next day. It may turn slightly brown overnite, but after taking the pit out you can just shave the brown away. It will still taste yummy!

I just found a new size of sprouted wheat tortilla in the grocery freezer section along with a new type of sprouted corn. The new size is better for flipping and the new corn has excellent flavor.

Try to buy all your cheeses un-shredded. It's a huge cost savings and you can get the exact cheese you like without the added chemical that keeps the shredded cheese from clumping. Then when you get home, wrap it in wax paper or a new product from www.abeego.ca. It's all natural and reusable! Remember, plastic wrap can leach unwanted chemicals into your cheese.

I like to serve these tortillas with brown rice cooked in vegetable broth (check the sodium) and sprinkled with cilantro.

I found roasted corn in the freezer case at Trader Joe's



Healthy and super easy black bean tortillas with whole grain rice and avocado

Comments

    0 of 8192 characters used
    Post Comment

    No comments yet.

    Click to Rate This Article