Black Bean Veggie Quesadilla: Healthy Plant-Based Comfort Food
Prep Time: 15 minutes | Cook Time: 12 minutes | Serves 4 | Vegetarian | High-Protein
Why You’ll Love This Black Bean Veggie Quesadilla
This loaded Black Bean Veggie Quesadilla is the perfect combination of comfort food and healthy eating! Packed with protein-rich black beans, colorful vegetables, and melted cheese all wrapped in a crispy tortilla, it’s a satisfying meal that comes together in under 30 minutes. Whether you’re looking for a quick weeknight dinner, meal prep option, or vegetarian crowd-pleaser, this quesadilla delivers on flavor and nutrition.
Ingredients
For the Black Bean Filling:
- 1 can (15 oz) black beans, drained and rinsed
- 1 red bell pepper, diced
- 1 yellow bell pepper, diced
- 1 small red onion, diced
- 2 cloves garlic, minced
- 1 jalapeño pepper, seeded and minced (optional)
- 1 cup corn kernels (fresh, frozen, or canned)
- 2 tablespoons olive oil
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon oregano
- Salt and pepper to taste
- 1/4 cup fresh cilantro, chopped
For Assembly:
- 4 large flour tortillas (10-inch)
- 2 cups Mexican cheese blend, shredded
- 1/2 cup sharp cheddar cheese, shredded
- 2 tablespoons butter or olive oil for cooking
For Serving:
- 1/2 cup sour cream or Greek yogurt
- 1/4 cup fresh salsa or pico de gallo
- 1 avocado, sliced
- Lime wedges
- Hot sauce (optional)
- Extra cilantro for garnish
Instructions
Prepare the Filling:
- Sauté vegetables: Heat olive oil in a large skillet over medium-high heat. Add diced onion and bell peppers. Cook for 5-6 minutes until vegetables begin to soften.
- Add aromatics: Stir in minced garlic and jalapeño (if using). Cook for another minute until fragrant.
- Add corn and beans: Add corn kernels and black beans to the skillet. Stir to combine.
- Season mixture: Add cumin, chili powder, smoked paprika, oregano, salt, and pepper. Cook for 3-4 minutes, stirring occasionally, until heated through and well seasoned.
- Finish filling: Remove from heat and stir in fresh cilantro. Taste and adjust seasonings as needed. Let cool slightly.
Assemble the Quesadillas:
- Prepare tortillas: Lay tortillas on a clean work surface. Divide the cheese evenly among all 4 tortillas, sprinkling it over half of each tortilla.
- Add filling: Spoon the black bean and vegetable mixture over the cheese on each tortilla, dividing evenly.
- Fold tortillas: Fold each tortilla in half, pressing gently to seal the edges.
Cook the Quesadillas:
- Heat skillet: Heat a large skillet or griddle over medium heat. Add a small amount of butter or oil.
- Cook first side: Place 1-2 quesadillas in the skillet (don’t overcrowd). Cook for 3-4 minutes until golden brown and crispy.
- Flip carefully: Using a large spatula, carefully flip quesadillas and cook for another 2-3 minutes until second side is golden and cheese is melted.
- Keep warm: Transfer cooked quesadillas to a cutting board and cover with foil to keep warm while cooking remaining quesadillas.
Serve:
- Cut and plate: Cut each quesadilla into 4 wedges using a sharp knife or pizza cutter.
- Add toppings: Serve immediately with sour cream, salsa, avocado slices, lime wedges, and any desired toppings.
Cooking Tips for Success
Don’t overfill: Too much filling makes quesadillas difficult to flip and messy to eat Medium heat: Cook on medium heat to ensure cheese melts before tortilla burns Press gently: Use spatula to press down lightly while cooking for better browning Rest briefly: Let quesadillas rest 1-2 minutes before cutting for cleaner slices Sharp knife: Use a sharp knife or pizza cutter for clean cuts
Storage and Reheating
Refrigerator: Store cooked quesadillas for up to 3 days wrapped in foil Freezer: Freeze assembled but uncooked quesadillas for up to 3 months Reheating: Warm in skillet over medium heat for 2-3 minutes per side, or in 350°F oven for 10 minutes Meal prep: Prepare filling up to 3 days ahead and assemble when ready to cook
Recipe Variations
Protein Boost: Add cooked quinoa or tempeh to the filling Cheese Options: Try pepper jack, Monterey Jack, or vegan cheese alternatives Spicy Version: Add diced chipotle peppers in adobo sauce Sweet Addition: Include diced sweet potato or butternut squash Spinach Power: Add fresh spinach leaves for extra nutrients Mediterranean Style: Use feta cheese, olives, and sun-dried tomatoes
Nutritional Benefits
- High protein: Black beans provide 15g protein per serving
- Fiber-rich: Beans and vegetables offer excellent fiber content
- Antioxidants: Colorful bell peppers provide vitamins A and C
- Heart-healthy: Black beans support cardiovascular health
- Iron source: Beans contribute to daily iron intake
- Folate: Important B-vitamin for cell function
Serving Suggestions
Main meal: Serve with Mexican rice and refried beans Light lunch: Pair with a fresh green salad Party food: Cut into smaller triangles for appetizers Kids’ meals: Serve with fruit and veggie sticks Game day: Perfect finger food for entertaining Brunch option: Top with fried egg and serve with hash browns
Make It Your Own
Sauce variations: Try chipotle mayo, avocado crema, or lime crema Veggie swaps: Use zucchini, mushrooms, or roasted poblanos Grain additions: Mix in cooked brown rice or quinoa Herb variations: Try fresh oregano, basil, or green onions Heat levels: Adjust jalapeños and spices to taste preference
Perfect for These Occasions
- Quick weeknight family dinners
- Vegetarian meal prep sessions
- Kids’ lunch boxes and school meals
- Game day parties and gatherings
- Meatless Monday celebrations
- College dorm room cooking
