Black Bean Red Pepper Quesadilla

Ingredients

• 1 can (425 g [15 oz])no-sodium black beans, drained
• 150 gjarred roasted red pepper
• 1 tablespoongarlic and herb seasoning
• 1 teaspooncumin
• 1 teaspoonsmoked paprika
• 15 g (¼ cup)fresh coriander
• 2garlic cloves
• 2 teaspoonsonion powder
• a pinchsea salt and pepper
• 6low-carb quesadillas
• 170 g (1½ cups)reduced-fat mozzarella

Instructions

1. 1

   Blend the filling

   Put the drained black beans, roasted red pepper, garlic and herb seasoning, cumin, smoked paprika, coriander, garlic cloves, onion powder, sea salt and pepper into a high-powered blender. Blend until smooth and thick. If it is too thick to blend, add water 1 teaspoon at a time until it moves smoothly.

2. 2

   Fill the tortillas

   Lay a tortilla flat and spread 2 tablespoons of mozzarella over one half. Spoon 3 tablespoons of bean mixture over the cheese, then add another 2 tablespoons of mozzarella. Fold the tortilla in half and press gently to make a half-moon. Repeat with the remaining tortillas.

3. 3

   Toast the quesadillas

   Heat a non-stick frying pan over medium-high heat and lightly spray it with avocado oil. Cook a quesadilla for 3–4 minutes on one side, until golden and crisp, then turn it over and cook until the cheese has melted and the tortilla is evenly toasted. If cooking in batches, keep the finished quesadillas warm in a low-temperature oven.

4. 4

   Serve straight away

   Cut each quesadilla into wedges or serve it whole. Serve immediately with your preferred dipping sauce or sides.

What is a black bean quesadilla?

A quesadilla is a Mexican dish made by filling a tortilla with cheese, folding it and heating it until the outside is toasted and the cheese melts. This version adds a blended black bean and roasted red pepper filling for a soft, savoury centre beneath the crisp tortilla.

The bean mixture is seasoned with cumin, smoked paprika, garlic and coriander. Blending it smooth makes it easy to spread in a thin, even layer.

Nutrition and macros by portion

The nutrition label shows one serving as written: 300 calories, 19g protein, 23g carbs, 15g fat.

The black beans and tortillas provide much of the carbohydrate, while mozzarella contributes protein and fat; the beans also add protein. Pair a quesadilla with salad or extra vegetables for a more varied plate.

Why blend the filling?

Smooth filling: blending the beans and flavourings creates a cohesive mixture that stays put when the tortilla is folded. Stop once it is thick and spreadable rather than runny.

Too thick: add water just 1 teaspoon at a time, as directed, until the blender can process the mixture.

Building each quesadilla

Cheese layers: spread mozzarella on the tortilla first, add the bean mixture, then finish with more cheese. The cheese helps bind the filling as it melts.

Even filling: keep the ingredients on one half and leave a little space near the edge so the tortilla folds neatly without squeezing filling out.

Getting a crisp finish

Pan heat: medium-high heat helps toast the tortilla while giving the mozzarella time to melt. Use a light coating of avocado oil spray, as the method specifies.

Doneness: look for a golden, crisp exterior and melted cheese before taking each quesadilla out of the pan. Adjust the heat if the tortilla colours too quickly.

Cooking in batches

One at a time: cook each quesadilla for 3–4 minutes on the first side, then turn it and finish until evenly toasted. Avoid stacking them in the pan, which can make them harder to brown evenly.

Keeping warm: place cooked quesadillas in a low-temperature oven while you finish the rest, as suggested in the method.

What to serve alongside

Fresh sides: a simple salad, sliced tomatoes or crunchy lettuce can add contrast to the warm, cheesy filling. Serve wedges with a salsa or another favourite dip.

For a fuller plate: add extra vegetables or a portion of rice, depending on what you have to hand.

Recipe notes & tips

• Drain the beans thoroughly so the filling does not become watery.
• Blend in small additions of water only if the mixture is too thick to process.
• Keep the filling layer even so the quesadilla heats through consistently.
• Use a non-stick pan and a light spray of avocado oil to help the tortilla brown.
• Let each side toast until crisp before turning, using a wide spatula to support the fold.
• Cook in batches and keep finished quesadillas warm in a low-temperature oven.

Variations

• Add sweetcorn: stir it into the blended filling after blending for pops of sweetness.
• Make it hotter: add chilli to the bean mixture to taste.
• Use another cheese: swap the mozzarella for a cheese that melts well.
• Add greens: serve with fresh coriander leaves or shredded lettuce.
• Serve with salsa: offer salsa alongside for a fresh, tangy dip.

Common mistakes to avoid

• Watery filling: drain the beans and peppers well so the mixture stays thick.
• Over-thinning the blend: add water 1 teaspoon at a time and stop as soon as it blends smoothly.
• Overfilling: stick to the stated 3 tablespoons of bean mixture per tortilla so it can fold cleanly.
• Too much heat: lower the hob if the tortilla browns before the cheese melts.
• Turning too soon: wait for the first side to become golden and crisp before flipping.
• Crowding the pan: cook quesadillas in batches so each one has room to toast evenly.

How to store

Refrigerate leftover quesadillas in an airtight container for up to 3 days. Reheat in a frying pan over a medium heat until hot and crisp; a microwave will warm them but may soften the tortilla. Store extra bean filling separately in the fridge and use within 3 days.

Frequently asked questions