Black Bean Quesadilla Recipe

How to Get Your Kids to Eat Beans: Quick easy tasty kid friendly recipe

Want to know how to get your kids to eat beans? This black bean recipe is kid friendly, quick, easy and packed with nutrition.

Black bean quesadillas are perfect when you're busy, tired, and the kids are hungry right now!

Serve with brown rice or roasted potatoes for a stick-to-your-ribs veggie meal.

Total Prep And Cook Time: 20 Minutes

Yield: 4 Servings or 4 quesadillas

Nutrition Data, 185g Serving: 285 cal, 44g carb, 7g fat, 629mg sodium, 6g fiber, 13g protein, low Cholesterol, high in Vit A, Vit K, Folate, Phosphorus. Estimated glycemic load 22

Ingredients:

• 1 can or 2 cups of cooked black beans*
• 1/3 cup salsa, hot as you like it
• 1/4 cup chopped cilantro
• 2 small Roma tomatoes, diced
• 2 cups of chopped baby spinach
• 1 cup shredded non-dairy cheese
• 4 burrito-sized tortillas

Directions:

1. Mash the beans, stir in the salsa, cilantro, and tomatoes
2. Spread 1/2 cup of the bean mixture on one half of each tortilla
3. Top each tortilla with spinach and cheese
4. Fold each tortilla in half
5. Cook on medium heat, one or two at a time on a large skillet, turning to brown both sides.
6. The quesadillas are done when they are browned on both sides and the cheese is melted

Recipe Tips:

*Note: If you're going to soak and cook beans, it's worth making extra, to freeze in small amounts for future meals (think soup).

Black Bean Slow Cooker Directions: After soaking, boiling & skimming the foam, drain beans and add to cooker with cold water to cover. Cover and cook on low for 6 - 8 hours, just until tender. Add 1/4 tsp salt to keep the beans from splitting and breaking apart when cooking.

Toxin in Black Beans: Black beans, red and white kidney (cannellini) beans contain the toxin phytohennagglutenin. Red kidney beans contain the highest amount. You can get rid of the toxin, through long soaking (12 - 24 hours), with 2 or 3 changes of water, then boiling the beans for 10 - 15 minutes before adding to the crockpot. It's a good idea to preheat the crockpot on high before adding the beans. More info on cooking black beans without toxins. Also watch our video, How To Cook Black Beans and see our basic bean cooking recipe

Older children can easily make this tasty black bean recipe by themselves, if the ingredients are prepped. Black bean quesadillas are the kind of recipe that makes learning how to cook fun and easy even for small children - with a bit of help.

This is a fairly bland bean recipe because most kids aren't fond of hot spicy food. If you (or your kids) like spicy, heat things up by adding hot salsa, or hot sauce. Use non-dairy or dairy cheese depending on your preference.

If you cook your own beans, make double to freeze for future yummy black bean recipes, like Black Bean Veggie Burgers, or Barley Bean Vegetable Soup.

More bean cooking tips and directions

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