Quesadillas are a useful weeknight fallback when the fridge is not especially inspiring. This version leans on canned black beans and frozen corn, so most of the ingredients can wait patiently until you need dinner.
They are crisp, filling, and easy to scale up for leftovers or a few extra people at the table.
What you’ll need
- 4 whole-wheat tortillas
- 1 can (15 ounces) black beans, drained and rinsed
- 1 cup frozen corn
- 1 cup shredded cheddar, Monterey Jack, or a blend
- 1/3 cup salsa, plus more for serving
- 1/2 teaspoon ground cumin
- Olive oil or cooking spray, if needed
Make it
- In a bowl, mash about half the black beans with a fork. Stir in the remaining beans, frozen corn, salsa, and cumin.
- Scatter cheese over one half of each tortilla. Add a quarter of the bean mixture, then fold the tortilla over.
- Cook in a lightly oiled skillet over medium heat for 2 to 3 minutes per side, until browned and the cheese has melted. Cut into wedges and serve with extra salsa.
Why these ingredients
Black beans are the nutritional anchor here. They provide fiber, plant protein, folate, magnesium, iron, and potassium. Fiber and protein help make a tortilla-based meal more substantial, while folate and minerals contribute to overall nutrient adequacy and normal energy metabolism.
Whole-wheat tortillas add more fiber and B vitamins than many refined-flour options. Choosing them when they fit your budget is a simple way to make the meal a little more supportive of steady energy.
Corn and salsa bring plant variety with almost no extra work. Corn contributes fiber and carotenoids, while tomato-based salsa adds vitamin C and tomato polyphenols, including lycopene. Cheese adds protein and some vitamin B12, which helps round out a mostly plant-based meal.
Make it easier
Use the whole can of beans and double the filling. Refrigerate the extra filling for up to 3 days, then make another round of quesadillas, tuck it into a wrap, or warm it over rice. If whole-wheat tortillas are not available, use the tortillas you will actually enjoy and keep the beans as the main event.