Bean Quesadillas - Capital Area Food Bank
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Bean Quesadillas

By cafb January 5, 2019

375 calories | 52g carbs | 13g fat (4g sat fat) | 15g protein | 584mg sodium | 10g fiber |  5g sugar (0 added sugar) per serving

Serves 8 for $6.55

This kid-friendly, vegetarian recipe is the perfect easy to make dinner.


  • 2 (15 oz.) cans no salt added beans, any kind
  • 1 (15 oz.), low sodium can corn
  • 1 (15 oz.) can no salt added diced tomatoes
  • 1 cup shredded cheddar cheese
  • 2 tablespoons chili powder
  • ¼ teaspoon salt
  • ¼ teaspoon pepper
  • 2 tablespoons canola oil
  • 8 whole wheat tortillas


  1. Drain beans, corn, and tomatoes. Rinse black beans and corn.
  2. In a large bowl, mash the beans with a fork or potato masher. Mix beans with tomatoes, cheese, corn, salt, pepper, and chili powder.
  3. Place ½ cup bean mixture on half of a tortilla. Fold tortilla to make a half-moon shape and pat down filling so it is evenly distributed. Repeat until all filling is used up.
  4. Heat oil in large skillet over medium high heat. Use ½ Tablespoon of oil per 2 quesadillas that you cook. In batches of 2, cook quesadillas until golden brown and flip to cook other side.

Bean Swap:

Use beans of any kind in this recipe to add new flavors and boost fiber and protein.

Cooking Tip:

When cooking the quesadilla, make sure the tortilla is golden brown before you flip. This will ensure all ingredients have combined and do not spill out when you flip the quesadilla.

Rinsing Canned Goods:

Look for No Salt Added or Low Sodium canned goods, but when these options are not available, rinsing and draining canned produce can reduce the sodium levels by up to 40%.

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