Black Bean and Quinoa Quesadillas

By Dr. Nicole Shortt, ND

October 04, 2012 • Recipes, Mains

Here is a great meal idea that is loaded with protein that your kids will love. Works well in the lunchbox as well!

Quinoa contains high levels of protein, B vitamin, lysine, iron and potassium. Black beans are a good source of protein, thiamin, magnesium, phosphorus and manganese and also a very good source of dietary fiber and folate. This recipe makles 4 quesadillas.

Ingredients

• ½ cup quinoa, rinsed
• 1 cup water
• 1 (15 ounce) can black beans
• 4 large whole grain tortillas
• ¾ cup grated Monterey jack or cheddar cheese

Preparation

1. Measure quinoa and water into a small saucepan.
2. Bring to a boil. Reduce to a slow simmer, cover and cook for 15 minutes until the water is fully absorbed. Set the pan aside.
3. In a separate saucepan, warm-up black beans over low-medium heat.
4. Warm a cast-iron skillet over high heat.
5. Place a tortilla in the skillet until barely warm, then flip.
6. Spoon about ¼ of the cooked quinoa and black beans over half the tortilla.
7. Sprinkle about ¼ of the cheese over the black beans.
8. Fold the top of the tortilla down.
9. Cook for about 1 minute on one side. Flip and cook for another minute.
10. Repeat with remaining tortillas.