Quesadillas form a beautiful tiny pocket of cheesiness, making them easy to pick up and dip into your favorite salsa. As a result, they are adaptable. They are suitable as a snack, hors d’oeuvres, or supper.
And, believe me, there is nothing a kid cannot enjoy when it comes to tortillas and cheese!
These black bean quesadillas are loaded with vegetables, plant-based protein, and nutrients that are good for your health. They are incredibly easy to make and provide a powerful taste punch. You won’t be losing any meat, so don’t worry. These quesadillas are surprisingly filling!
These tasty Black Bean Quesadillas will quickly become your new favorite vegetarian dish! You won’t miss the meat or the protein because black beans are high in plant-based protein. Depending on the tortillas used, there is also a fair quantity of protein in the cheese and tortillas.
So, without further ado, let’s delve into this great combination of flavors, healthiness, and non-gouty enjoyment.
Dairy and Gout
Dairy products, such as milk, cheese, and yogurt, are low in purines and hence a suitable fit for a gout diet. They are good protein substitutes for meat and reduced-fat dairy products contain less saturated fat than full-fat dairy products.
Cheddar cheese is abundant in calcium, which is essential for bone health. People who consume a high-calcium diet are less likely to develop osteoporosis. Cheddar cheese contains vitamin K, which is good for your bones.
As long as you don’t have a lactose or dairy intolerance, eating cheese every day can be part of a balanced eating plan. Cheese is a fermented food that can provide a rich source of probiotics for a healthy gut, in addition to the protein and calcium benefits.
Beans and Gout
A low-purine diet can help persons who are prone to gout reduce their occurrences. Many protein sources, however, are heavy in purines, making it potentially challenging for people to receive enough protein while restricting purines.
Beans, which have a lower fat content than meats but are still relatively high in purines, are a better alternative than meats. Gout patients are frequently recommended to avoid eating meat, seafood, animal proteins, and plant-based high-purine foods on a regular basis.
A notable study, however, found that plant-based high-purine diets appear to have less of an impact on recurring cases of gout than animal-based high-purine foods.
Benefits of Protein-Packed Black Beans
The black turtle bean is a small, shiny variation of the common bean that is most popular in Latin American cuisine, although it can also be found in Cajun and Creole cuisines in south Louisiana.
It, like all types of common beans, is native to the Americas but has been brought all over the world.
Black beans are high in antioxidants, which help protect your cells and lower your risk of diseases like heart disease and cancer. Black beans include the following vitamins and minerals: Vitamins A and C.
How to Make the Perfect Black Bean Quesadilla
List of Ingredients
- Taco seasoning (one batch)
- 10 whole wheat flour tortillas
- 1 15-ounce can of black beans
- 1 garlic clove
- 1/2 cup chopped cilantro or 1/4 bunch fresh cilantro
- 2 cups cheddar cheese, shredded
- 1 frozen cup of corn
- 1/2 cup chopped red onion
Step-By-Step Recipe Instructions
- Drain the black beans and combine them with the frozen corn in a mixing basin. It is not necessary to thaw.
- Finely dice the onion, mince the garlic, and chop the cilantro coarsely.
- To the bowl with the beans and corn, add the onion, garlic, cilantro, shredded cheddar, and taco spice. Stir until everything is equally mixed and seasoning-coated.
- Fold over a half cup of the filling on one side of each tortilla. Cook the quesadillas on each side in a skillet over medium heat until brown and crispy and the cheese filling has melted. Cut into triangles and serve.
- To freeze, stack the filled and uncooked quesadillas with parchment paper between each. Freeze for up to three months in a freezer bag.
- To reheat, either microwave (for a soft quesadilla) or cook on low heat in a skillet. Just be careful you use low heat so the filling may thaw and melt. Otherwise, you risk getting scorched on the outside.
Take It One Step Further With Avocado Black Bean Quesadillas
Avocados and Gout
Avocados have become a culinary staple in many homes throughout the world due to their nutritional value, versatility, and deliciousness. Avocados are formally classed as berries, despite the fact that some people refer to them as fruits and others as vegetables.
Avocados are immensely popular in the health and wellness sector due to their high nutritional value and numerous health benefits.
For starters, avocados contain a high concentration of lutein. This is a pigment that benefits eye health and cerebral function. Avocados are particularly beneficial to gout sufferers due to their high antioxidant content.
They also contain vitamin E, which helps with anti-inflammatory properties. Because of these properties, the fruit can help alleviate gout.
Other nutrients that avocados provide include vitamin C, K, and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium.
In addition, they contain beta carotene and omega-3 fatty acids. Avocados are high in healthy, beneficial fats, which can keep you satisfied between meals.
Recipe with Avocado Add-On
You’ll need 2 peeled avocados, halved, seeded, and sliced, and 1 lime, cut in half.
It’s a minor modification to the above black bean quesadilla, but you won’t believe the difference. After reading this interesting alternate recipe, you’ll just have to try it.
Mash the avocados with a fork in a small basin. Season with salt and pepper to taste and stir in cilantro and 1/2 lime juice. Spread a quarter of a tortilla with mashed avocado.
Serve with bean mixture and 1/4 cup cheese on top. Fold the tortilla over the vegetables. Rep until all tortillas have been filled and all fillings have been used.
Let Us Know What You Think!
Let us know in the comments what your experience was like making this recipe!