Quick refried black bean Quesadillas

Quick refried black bean Quesadillas

Here is one of our favourite recipes. This quick and easy recipe is one to try. Full of flavour and easy to make after a long day. This dish is Vegan or Vegetarian depending on your choice of cheese. 

Serves 4

INGREDIENTS

  • Avocado oil spray (or other cooking spray)
  • 1 Green bell pepper sliced into strips
  • 1 Red bell pepper sliced into strips
  • Juice of 1 lime 
  • Tortillas
  • Mexican cheese blend (or substitute for Vegan cheese)

BEANS

  • 1 Tbsp avocado oil (or oil of your choice)
  • 1Tbsp garlic
  • 75g onion
  • 1 tsp smoked paprika
  • 2 tsp ground cumin
  • 640g black beans (drained)
  • 240ml water
  • sea salt (to taste)

STEPS

  1. Set a non-stick skillet on high heat. Once hot, spray with a little avocado oil then add the sliced peppers. Allow them to rest in the skillet without stirring for about 2 minutes, or until you smell and see the peppers begin to sear. Then immediately begin stirring the bell peppers in the skillet. squeeze in the fresh lime as they sear to help with the softening. remove from the skillet, set aside.
  2. Place the skillet back on the heat and reduce it to a medium heat. once the skillet has cooled down, add the oil garlic and onions. Caramelize the onions with the garlic for about 2-3 minutes, or until the onions have turned brown and translucent.
  3. Then add 2/3 quantity of black beans and stir. save the remaining 1/3 black beans for later. add in the seasonings and then begin to mash the the black beans using the spatula. continue stirring and mashing until all of the black beans have been mashed to to create a fragrant black bean paste. reduce the heat in skillet if needed.
  4. Then slowly pour in a few table spoons of the water, then continue stirring. continue this as needed until you create a smooth black bean paste.
  5. Add the remaining black beans and fold them into the paste. season to taste with sea salt & pepper, and garnish with fresh coriander.
  6. Build the quesadilla. To one side of a tortilla, add a small amount of cheese, then the refried black beans, then some peppers, then a bit more cheese. fold it close. Repeat the process until all the black bean past has been used.
  7. set a non stick skillet on medium-high heat, and once hot spray with avocado oil.
  8. Add the quesadilla and cook for about 3 minutes on each side, or until one side becomes golden brown. Flip and finally cook on the other side.
  9. Serve up with fresh guacamole.

 

Nutrition

approx. macros for 1 of 4 quesadillas 

Calories 386. 

Carbs 45g

Protein 24g

Fat 17g

Fibre 20g

Sugar 4g

 

 

**This recipe is not our own we do not take credit for this recipe. This recipe is one we love and needed to share it.

 

Source: fit men cook

Leave your thought here

Please note, comments need to be approved before they are published.