Bean and Cheese Quesadillas

Who needs a fancy dinner when you’ve got these crispy, cheesy quesadillas in your arsenal? They’re the ultimate crowd-pleaser that comes together in minutes but tastes like you’ve been cooking all day. Seriously, these beauties have saved my dinner plans more times than I can count!

What makes these quesadillas special is the perfect balance of flavors and textures. The combination of hearty black beans, sweet corn kernels, and sharp cheddar cheese creates this incredible savory filling that gets all melty and delicious when heated. Add a kick from the taco seasoning and freshness from cilantro, and you’ve got yourself a winner that both kids and adults will devour.

Ingredients

For the filling:

• 1 (15oz) can black beans
• 1 cup frozen corn
• 1/2 cup red onion
• 1 clove garlic
• 1/4 bunch fresh cilantro (about 1/2 cup chopped)
• 2 cups shredded cheddar cheese
• 1 batch taco seasoning*

For assembly:

• 10 flour tortillas (7-inch diameter)

Steps

1. Drain the black beans thoroughly in a colander and rinse under cold water to remove excess starch. Add them to a large mixing bowl along with the frozen corn (no need to thaw). The residual moisture from the beans will help soften the corn slightly.
2. Finely dice the red onion into 1/8-inch pieces, mince the garlic until it forms a paste, and roughly chop the cilantro (stems and leaves). The small size of the onion and garlic ensures they’ll cook quickly when the quesadilla is heated.
3. Add the diced onion, minced garlic, chopped cilantro, shredded cheddar, and taco seasoning to the bowl with the beans and corn. Stir until everything is evenly combined and all ingredients are coated in seasoning. The cheese should be distributed throughout the mixture, which will help bind everything together when melted.
4. Place a 1/2 cup of the filling on one side of each tortilla, spreading it to within 1/2 inch of the edge, then fold the empty half over to create a half-moon shape. Press gently to compact the filling, which prevents spillage during cooking.
5. Heat a large skillet over medium heat (about 350°F/175°C) until hot but not smoking. Cook the quesadillas for 2-3 minutes per side until golden brown and crispy, and the cheese has fully melted. If the outside is browning too quickly before the cheese melts, reduce heat to medium-low. Cook in batches to avoid overcrowding the pan.
6. Transfer cooked quesadillas to a cutting board and let rest for 30 seconds before slicing into triangles with a sharp knife or pizza cutter. Serve immediately while the cheese is still melty and the exterior is crisp.
7. To freeze the quesadillas for later, stack the filled and uncooked quesadillas with a piece of parchment paper between each quesadilla. Place in a freezer bag, press out excess air, and freeze for up to three months. To reheat, either microwave for 1-2 minutes (for a soft quesadilla) or cook in a skillet over low heat (about 250°F/120°C) for 3-4 minutes per side. Make sure to use low heat so that the filling has time to thaw and melt before the outside burns.

Smart Swaps

• Use whole wheat tortillas instead of white flour tortillas for added fiber and nutrients
• Substitute pepper jack cheese for cheddar to add a spicy kick
• Replace black beans with pinto beans for a creamier texture (1:1 ratio)
• Add 1/2 cup diced bell peppers to the filling for extra color and vitamins
• Use Greek yogurt instead of sour cream for dipping (1:1 ratio) – adds protein without changing texture

Make It Diabetes-Friendly

• Use low-carb tortillas (reduces carbs by approximately 15g per quesadilla)
• Increase the bean-to-cheese ratio (use 1.5 cups cheese instead of 2 cups, saving 4g carbs per serving)
• Add 1 cup diced zucchini to the filling to increase fiber and volume without adding significant carbs
• Serve with 1/4 avocado instead of sour cream to add healthy fats that slow carbohydrate absorption
• Limit portion to one quesadilla paired with a non-starchy vegetable side like cucumber salad

Pro Tips

• Toast the tortillas for 30 seconds on each side before adding filling for extra crispiness
• Let the filling cool for 5 minutes before assembling to prevent the tortillas from becoming soggy
• Use a pizza cutter instead of a knife for clean cuts without squeezing out the filling
• If you don’t have taco seasoning, mix 1 tbsp chili powder, 1 tsp cumin, 1/2 tsp paprika, 1/4 tsp garlic powder, 1/4 tsp onion powder, 1/4 tsp oregano, and a pinch of salt
• For a restaurant-style presentation, brush the outside of the tortillas with a tiny amount of oil before cooking