Black-Bean Quesadillas with Goat Cheese

"Before he tried these quesadillas, my boyfriend wouldn't eat beans. Now, he can't get enough of them! All of my health-conscious friends love this creamy, flavorful dish. The key ingredient is the cumin: It brings everything together."

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Yield: 8 servings (serving size: 3 quesadilla wedges, 1 tablespoon sour cream, and 1 tablespoon salsa)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 279
  • Calories from fat: 24%
  • Fat: 7.3g
  • Saturated fat: 2.8g
  • Monounsaturated fat: 2.6g
  • Polyunsaturated fat: 1.4g
  • Protein: 12.8g
  • Carbohydrate: 41.3g
  • Fiber: 5g
  • Cholesterol: 13mg
  • Iron: 3.2mg
  • Sodium: 662mg
  • Calcium: 152mg

Ingredients

  • 2 teaspoons olive oil, divided
  • 1 cup chopped onion
  • 2 garlic cloves, minced
  • 1/2 cup salsa
  • 1/4 teaspoon ground cumin
  • 1 (19-ounce) can black beans, undrained
  • 1/3 cup minced fresh cilantro
  • 1 (4-ounce) package goat cheese, crumbled
  • 8 (8-inch) flour tortillas
  • 1/2 cup fat-free sour cream
  • 1/2 cup salsa

Preparation

  1. Heat 1 teaspoon olive oil in a large nonstick skillet over medium-high heat. Add the onion and garlic, and saute for 3 minutes. Stir in 1/2 cup salsa, cumin, and beans, and bring to a boil. Reduce heat, and simmer for 5 minutes or until thick. Mash the bean mixture slightly with a potato masher. Remove from heat; stir in the cilantro and goat cheese.
  2. Spread the bean mixture evenly over 4 tortillas; top each with 1 tortilla, pressing gently.
  3. Heat 1/4 teaspoon olive oil in pan over medium-high heat. Add 1 quesadilla, and cook for 2 minutes on each side. Repeat the procedure with the remaining olive oil and quesadillas. Cut each quesadilla into 6 wedges. Serve with fat-free sour cream and 1/2 cup salsa.
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