Ingredients with Measurements:
- 1 can of black beans, drained and rinsed
- 1 red bell pepper, sliced
- 1 green bell pepper, sliced
- 1 yellow onion, sliced
- 1 tablespoon of olive oil
- 1 teaspoon of cumin
- 1 teaspoon of chili powder
- Salt and pepper to taste
- 4 large flour tortillas
- 1 cup of shredded cheddar cheese
- Salsa and sour cream for serving
Special equipment needed:
- Large skillet
- Spatula
Step-by-step instructions:
1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the sliced bell peppers and onion to the skillet and cook until they are tender, about 5-7 minutes.
3. Add the black beans, cumin, chili powder, salt, and pepper to the skillet and stir to combine. Cook for an additional 2-3 minutes until the beans are heated through.
4. Remove the skillet from the heat and set aside.
5. Heat a large skillet or griddle over medium heat.
6. Place a flour tortilla on the skillet and sprinkle with shredded cheddar cheese.
7. Spoon the vegetable and bean mixture over half of the tortilla.
8. Fold the other half of the tortilla over the filling and press down gently with a spatula.
9. Cook the quesadilla for 2-3 minutes on each side until the cheese is melted and the tortilla is golden brown.
10. Repeat with the remaining tortillas and filling.
11. Cut the quesadillas into wedges and serve with salsa and sour cream.
Time:
Preparation time: 10 minutes
Cooking time: 20 minutes
Temperature:
Medium-high heat for cooking the vegetables and beans
Medium heat for cooking the quesadillas
Serving size:
4 servings
Nutritional information:
Calories: 360
Fat: 15g
Saturated Fat: 7g
Cholesterol: 30mg
Sodium: 680mg
Carbohydrates: 41g
Fiber: 9g
Sugar: 5g
Protein: 17g
Substitutions for ingredients:
- You can use any color bell peppers you prefer or have on hand.
- You can use any type of beans you prefer or have on hand.
- You can use any type of cheese you prefer or have on hand.
Variations:
- Add sliced mushrooms to the vegetable and bean mixture.
- Add cooked chicken or beef to the quesadillas for extra protein.
- Use corn tortillas instead of flour tortillas.
Tips and tricks:
- Make sure to drain and rinse the black beans before using them in the recipe.
- Don't overfill the quesadillas or they will be difficult to flip.
- Use a spatula to press down on the quesadillas while cooking to help them stay together.
Storage instructions:
- Store any leftover quesadillas in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
- To reheat the quesadillas, place them in a skillet over medium heat and cook for 2-3 minutes on each side until heated through.
Presentation ideas:
- Serve the quesadillas on a platter with a bowl of salsa and sour cream on the side.
- Garnish the quesadillas with chopped cilantro or green onions.
Pairings:
- Serve the quesadillas with a side of Spanish rice and black beans.
Suggested side dishes:
- Spanish rice
- Black beans
- Guacamole
Troubleshooting advice:
- If the quesadillas are difficult to flip, try using two spatulas to carefully turn them over.
Food safety advice:
- Make sure to cook the quesadillas to an internal temperature of 165°F to ensure they are safe to eat.
Food history:
- Quesadillas originated in Mexico and are typically made with cheese and a variety of fillings.
Flavor profiles:
- The quesadillas have a savory and slightly spicy flavor from the cumin and chili powder.
Serving suggestions:
- Serve the quesadillas as a main dish for lunch or dinner.
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Region: Mexican