Black Bean and Cheese Quesadilla - Perfect for BLW!
Servings: quesadillas
This baby led weaning quesadilla is a nutritious, easy-to-eat food for your little one! It comes together in no time at all, and better yet, the whole family will be glad to eat these black bean and cheese quesadillas any day of the week!
Ingredients
- 2 tablespoons + 2 teaspoons olive oil
- ¼ teaspoon garlic powder
- ¼ teaspoon chili powder
- ¼ teaspoon cumin
- 1 (15 ounce) can low sodium black beans or 1 ½ cups cooked black beans
- Salt and pepper to taste optional
- 4 large flour or corn tortillas
- 2 cups shredded cheddar cheese
Instructions
- Drain black beans into a colander. Set aside briefly.
- In a skillet, heat 2 tablespoons of olive oil until shimmering. Add garlic powder, cumin, and chili powder. Sauté until fragrant (about 1 minute), stirring continuously to prevent spices from burning.
- Add black beans to the skillet. Toss beans to coat with the oil, then saute a few minutes until warmed through, stirring as needed.
- Mash the beans with a potato masher until no longer whole and starting to become creamy. Add 3-4 tablespoons of water, continuing to mash until you get a bean puree (there can still be a few chunks of beans).
- Add salt and pepper to taste (optional).
- Meanwhile, heat another skillet over medium heat (or wash and use the same skillet) and add ½ teaspoon of oil or butter and place a tortilla in the pan. Spread about 1/4 of the black bean mixture onto half of the tortilla. Sprinkle evenly with 1/2 cup cheese and fold the other half over. Cook for about 2 minutes, pressing down with the back of your spatula to help seal the quesadilla as the cheese melts. Flip, and cook another 2-3 minutes, or until cheese is melted and tortilla is golden and crispy. Reduce the heat if the tortilla is browning too quickly.
- Remove from heat and slice into triangles or strips with a pizza cutter. Continue with remaining tortillas. Enjoy with sour cream or Greek yogurt, salsa, guacamole or as is.
Nutrition
Calories: 351kcal | Carbohydrates: 13g | Protein: 15g | Fat: 27g | Saturated Fat: 12g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 10g | Cholesterol: 57mg | Sodium: 384mg | Potassium: 103mg | Fiber: 2g | Sugar: 0.4g | Vitamin A: 605IU | Vitamin C: 0.01mg | Calcium: 423mg | Iron: 1mg
