Black Bean and Corn Quesadillas

Quesadillas are one of the fastest hot lunches there is, and with a quick black bean and corn filling, they become a proper meal rather than just melted cheese in a tortilla. Half the beans are mashed so the filling holds together and doesn't fall out when you flip.

Cook them in a dry or lightly oiled skillet over medium heat so the tortilla crisps while the cheese melts through. Serve with salsa, sliced avocado or a spoonful of yogurt.

Packing them for lunch

Cooked quesadillas reheat well in a dry skillet or toaster oven. If you are packing them cold, wrap the wedges in foil and pack salsa separately so the tortilla doesn't get soggy.

Building a better quesadilla

Spread the cheese right to the edge of one half so it acts as glue, and put a little more cheese on top of the filling before folding. That way both tortilla layers are attached to the filling and the quesadilla stays together when you cut it. Keep the filling relatively dry; very juicy additions such as fresh tomatoes are better served on the side as salsa.

Black Bean and Corn Quesadillas

Quesadillas are one of the fastest hot lunches there is, and with a quick black bean and corn filling, they become a proper meal rather than just melted cheese in a tortilla. Half the beans are mashed so the filling holds together and doesn’t fall out when you flip.

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Prep Time 10 minutes mins

Cook Time 15 minutes mins

Total Time 25 minutes mins

Servings: 4 servings

Ingredients Method Notes

Ingredients

  

• 1 can (15 oz / 425 g) organic black beans drained and rinsed
• 3/4 cup corn kernels thawed if frozen
• 1/2 red bell pepper finely diced
• 2 green onions thinly sliced
• 1 tsp ground cumin
• 1/2 tsp smoked paprika or chili powder
• 1/4 tsp fine sea salt
• 1 lime juiced
• 1 1/2 cups shredded Monterey Jack or cheddar
• 4 large (10-inch) flour or whole-wheat tortillas
• oil for the pan
• salsa and avocado for serving

Method

 

1. Put half the beans in a bowl and mash them roughly with a fork. Add the remaining beans, corn, pepper, green onions, cumin, paprika, salt and lime juice, and stir.
2. Lay the tortillas flat. Sprinkle a quarter of the cheese over one half of each, top with a quarter of the bean mixture, then fold the empty half over and press gently.
3. Heat a large skillet over medium heat and brush lightly with oil.
4. Cook 1 or 2 quesadillas at a time for 2–3 minutes per side, pressing with a spatula, until the tortillas are golden and the cheese has melted.
5. Let them rest for 1 minute, then cut into wedges and serve with salsa and avocado.

Notes

• Medium heat is key; if the pan is too hot the tortilla burns before the cheese melts.
• Keep finished quesadillas warm on a rack in a low oven so they stay crisp.

Storage

The bean filling keeps in the fridge for up to 4 days. Cooked quesadillas keep for 2 days refrigerated or can be frozen, wrapped individually, for up to 2 months; reheat in a 375°F (190°C) oven for 10–12 minutes.

Substitutions

• Use pinto beans instead of black beans.
• Add a handful of baby spinach or sautéed mushrooms to the filling.
• Use a dairy-free cheese for a vegan version.

Common questions

Can I use corn tortillas?

Yes; use small corn tortillas, sandwich the filling between two, and warm them first so they don't crack.

Can I bake a batch?

Yes. Brush both sides with oil and bake on a sheet pan at 425°F (220°C) for about 10 minutes, flipping halfway.

This recipe is for general cooking information only and is not medical or nutrition advice. See our Disclaimer and Image Credits.