basalfitstage
Recipe

Black bean veggie quesadillas

Crisp tortillas filled with black beans, corn, peppers and melted cheddar. Serve with salsa for dipping.

Total time
25 min
Servings
2
Calories
665
Protein
27 g
Protein
27 g 16%
Carbs
89 g 52%
Fat
24 g 32%
I ate this: log it to today
  • Vegetarian
  • Pescatarian
  • Egg-free
  • Nut-free
  • No pork or alcohol
  • No added sugar

Ingredients

2 servings
  • 200 gblack beans, cooked or canned, drained
  • 100 gcorn, kernels
  • 100 gred bell pepper, diced
  • 1 tspcumin
  • 4 tortillaflour tortilla
  • 60 gcheddar cheese, grated
  • 2 tspolive oil
  • 120 gsalsa

Steps

  1. Heat 1 tsp of the oil in a pan and cook the pepper and corn for 4 minutes. Add the beans and cumin and lightly mash.
  2. Spread the filling over half of each tortilla, sprinkle with cheese and fold over.
  3. Wipe the pan, brush with the remaining oil and cook the quesadillas over medium heat for 2 to 3 minutes a side until crisp and the cheese melts.
  4. Cut into wedges and serve with salsa.

What a serving gives you

High in Protein (54% DV), Dietary fiber (≥55% DV), Calcium (32% DV), Iron (39% DV), Magnesium (33% DV), Phosphorus (45% DV), Potassium (20% DV), Zinc (29% DV), Copper (45% DV), Manganese (53% DV), Selenium (58% DV), Vitamin A (21% DV), Vitamin C (≥76% DV), Vitamin E (22% DV), Thiamin (B1) (72% DV), Riboflavin (B2) (43% DV), Niacin (B3) (43% DV), Pantothenic acid (B5) (≥31% DV), Vitamin B6 (26% DV), Folate (86% DV)

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Vitamins, minerals and every other nutrient

All nutrients (60)

Amounts for one serving and per 100 g. % Daily Value is for the portion, where the FDA sets one. ≥ marks a lower bound: USDA has no value for some ingredients.

Energy and macronutrients (8)
NutrientServing100 g% DV
Calories665 kcal170 kcal
Protein27 g6.88 g54%
Carbohydrate88.7 g22.6 g32%
Dietary fiber≥15.4 g≥3.92 g≥55%
Total sugars11.6 g2.97 g
Added sugars≥0 g≥0 g≥0%
Starch≥39.7 g≥10.1 g
Water245 g62.6 g
Fats and fatty acids (9)
NutrientServing100 g% DV
Total fat24.1 g6.15 g31%
Saturated fat9.55 g2.44 g48%
Trans fat≥0.392 g≥0.1 g
Monounsaturated fat7.62 g1.95 g
Polyunsaturated fat3.66 g0.935 g
Omega-3 ALA≥0.247 g≥0.063 g
Omega-3 EPA0.003 g0.001 g
Omega-3 DHA0 g0 g
Cholesterol30 mg7.66 mg10%
Minerals (10)
NutrientServing100 g% DV
Calcium412 mg105 mg32%
Iron7.08 mg1.81 mg39%
Magnesium137 mg34.9 mg33%
Phosphorus558 mg142 mg45%
Potassium922 mg236 mg20%
Sodium1342 mg343 mg58%
Zinc3.24 mg0.828 mg29%
Copper0.403 mg0.103 mg45%
Manganese1.21 mg0.309 mg53%
Selenium32 mcg8.18 mcg58%
Vitamins (13)
NutrientServing100 g% DV
Vitamin A192 mcg49.1 mcg21%
Vitamin C≥68.5 mg≥17.5 mg≥76%
Vitamin D≥0 mcg≥0 mcg≥0%
Vitamin E3.37 mg0.86 mg22%
Vitamin K18.9 mcg4.82 mcg16%
Thiamin (B1)0.866 mg0.221 mg72%
Riboflavin (B2)0.555 mg0.142 mg43%
Niacin (B3)6.84 mg1.75 mg43%
Pantothenic acid (B5)≥1.54 mg≥0.394 mg≥31%
Vitamin B60.446 mg0.114 mg26%
Folate345 mcg88.1 mcg86%
Vitamin B120.318 mcg0.081 mcg13%
Choline≥62.4 mg≥15.9 mg≥11%
Amino acids (18)
NutrientServing100 g% DV
Tryptophan≥0.185 g≥0.047 g
Threonine≥0.595 g≥0.152 g
Isoleucine≥0.641 g≥0.164 g
Leucine≥1.25 g≥0.319 g
Lysine≥0.806 g≥0.206 g
Methionine≥0.259 g≥0.066 g
Cystine≥0.226 g≥0.058 g
Phenylalanine≥0.833 g≥0.213 g
Tyrosine≥0.469 g≥0.12 g
Valine≥0.776 g≥0.198 g
Arginine≥0.837 g≥0.214 g
Histidine≥0.412 g≥0.105 g
Alanine≥0.695 g≥0.177 g
Aspartic acid≥1.55 g≥0.396 g
Glutamic acid≥3.48 g≥0.888 g
Glycine≥0.605 g≥0.154 g
Proline≥1.12 g≥0.286 g
Serine≥0.836 g≥0.214 g
Other (2)
NutrientServing100 g% DV
Caffeine≥0 mg≥0 mg
Alcohol≥0 g≥0 g