Black Bean and Two-Cheese Quesadillas (recipe)

Black Bean and Two-Cheese Quesadillas

This savoury dish is high in both potassium and calcium, and a good source of niacin. These can also be made open-faced and served like pizza.

Prep time:
25 Minutes
Serves:
6
Cook time:
15 Minutes

Ingredients

1 Cup	cooked black beans
1	tomato, seeded and chopped
1	red pepper, preferably roasted, seeded and chopped
1 Tablespoon	chipotle puree or 1 jalapeÃ±o pepper, seeded and chopped
1 Clove	garlic, minced
1/2 Cup	chopped fresh cilantro or parsley
2 Tablespoon	chopped fresh chives or green onions
2 Tablespoon	shredded fresh basil
1 1/2 Cup	grated light Monterey Jack or Cheddar
1/2 Cup	crumbled goat cheese or feta
6	10-inch whole-wheat tortillas or 8-inch pita breads, split

Preparation

In a bowl, combine all filling ingredients.
Lay tortillas out on a flat surface in a single layer and spread filling evenly over half of each tortilla. Fold unfilled half of tortilla over filled side and press together.
Grill quesadillas for 2 to 3 minutes per side, or until lightly browned. (You can also bake them in a single layer on a sheet pan in a preheated 400 F oven for 7 to 10 minutes, or cook for a few minutes per side in a lightly oiled non-stick skillet or grill pan).

Nutritional Information

Nutrients per serving: 331 calories, 18 g protein, 11 g fat, 38 g carbs, 5 g fibre, 467 mg sodium. Excellent source of vitamin C, potassium and calcium. Good source of niacin.