Lunch
Fold Rush: Black Bean & Corn Quesadillas
Crisp tortillas hold smoky black beans, sweet corn, red pepper and just enough melty vegan cheese. Fold, toast and let lunch handle itself.
Grab this
- 4 large whole-wheat tortillas
- 1 can (540 mL / 19 oz) no-salt-added black beans, rinsed and drained
- 1 cup corn kernels, thawed if frozen
- 1 small red bell pepper, finely diced
- 1/2 cup vegan cheddar-style shreds
- 1 tsp ground cumin
- 1/2 tsp smoked paprika
- 1 tbsp fresh lime juice
- 2 tsp olive oil, divided
- 1/2 cup salsa, for serving
Do this
- Add half of the black beans to a medium bowl. Mash them roughly with a fork, then stir in the lime juice, cumin and smoked paprika.
- Fold in the remaining whole beans, corn and red pepper. Divide the filling over one half of each tortilla, sprinkle with the vegan cheese and fold the empty halves over the filling.
- Heat 1 teaspoon olive oil in a large skillet over medium heat. Cook two quesadillas for 3 to 4 minutes per side, until golden and crisp. Repeat with the remaining oil and quesadillas.
- Rest for 2 minutes, cut into wedges and serve with salsa.
Easy swaps
- Use certified gluten-free corn tortillas if needed. Allergen note: regular whole-wheat tortillas contain wheat and gluten.
- Vegan cheese may contain coconut, soy or other allergens depending on the brand. Choose an allergen-safe product or leave it out and add a little extra mashed bean filling.
- Regular canned black beans work too; rinse them well to remove some of the sodium.
- Swap the red bell pepper for finely diced zucchini or mild green pepper.
Estimated per serving
Nutrition at a glance
- Calories
- 420
- Fat
- 12g
- Saturated fat
- 4.5g
- Carbohydrates
- 71g
- Fibre
- 15g
- Sugars
- 7g
- Protein
- 15g
- Sodium
- 690mg
Black beans and whole-wheat tortillas provide a useful combination of plant protein and fibre.
Estimates vary with ingredient brands, substitutions and serving size.