Enjoy More Dry BeansPrinter-friendly PDF (234 KB)
You probably know that dry beans are good for us, but many people don't realize how delicious they taste! Beans are an inexpensive MyPlate protein option that can boost the flavor of family meals. Examples of dry beans include kidney, black, pinto and garbanzo. Dry beans are available both in the dry form in sealed bags and precooked in cans. If you are looking for quick, canned beans should be at the top of your list.
Easy Black Bean and Cheese Quesadillas
Want a quick meal but don't have a lot of time? This tasty quesadilla is flavorful without overwhelming the taste buds.
- 1 Tablespoon oil
- ½ small onion, diced
- 1 cup black beans, undrained
- ¼ tsp seasoned salt
- ½ cup Monterey Jack Cheese, shredded
- 4 (8-inch) whole wheat tortillas.
- Heat heavy skillet over medium heat. Add oil and saute onion and seasoning salt until onion is tender.
- Add beans and heat through, about 2-3 minutes. Transfer mixture to clean bowl.
- To make quesadilla, spray non-stick spray in a heavy skillet. Add one tortilla. Spread with ½ cup bean mixture then ¼ cup cheese.
- Top with second tortilla. When cheese is melted and bottom of tortilla is golden, flip to other side. Brown for 1 to 2 minutes. Remove to cutting board or plate. Cut into wedges and serve.
Makes four servings. Each serving contains 268 calories, 12 g fat, 30 g carbohydrate, 9 g fiber and 670 mg sodium.
Article written by Ann Fenton, MS, Extension Educator in Pierce County, NE.