Black Bean Quesadillas That Feed Four for Under $2 Each
Crispy black bean quesadillas with corn and green onion, ready in 25 minutes for about $1.95 a serving, with fibre and protein to keep you full.
Ingredients
| black beans, drained and rinsed | 1 can (540 mL) |
| frozen corn, thawed | 165 g |
| mild salsa, plus more for serving | 125 mL |
| green onions, thinly sliced | 3 |
| ground cumin | 5 mL |
| marble cheddar, shredded | 200 g |
| flour tortillas | 4 large |
| salt and pepper | to taste |
Steps
- 1Mash half the beans. Tip the drained beans into a bowl and mash about half with a fork, leaving the rest whole.
- 2Mix the filling. Stir in the corn, salsa, green onions, cumin, and a pinch of salt and pepper.
- 3Add the cheese. Lay a tortilla flat and sprinkle a quarter of the cheese over one half, keeping a little back for the top of the filling.
- 4Fill and fold. Spread a quarter of the bean mixture over the cheese, add the reserved cheese on top, and fold the tortilla closed.
- 5Cook until crisp. Heat a dry non-stick pan over medium heat and cook the quesadilla for 2 to 3 minutes per side, pressing gently with a spatula, until golden and the cheese has melted.
- 6Repeat. Cook the remaining tortillas the same way, keeping finished ones warm in a low oven at about 95°C (200°F) if you like.
- 7Rest and slice. Rest each quesadilla for a minute, then slice it into wedges and serve with extra salsa.
Black beans bring a serious amount of fibre and plant protein for very little money, and that combination keeps you full for hours.
The cheapest dinner of the week can also be one of the most filling, and you can have this one on the table in under half an hour. All it asks for is a can of beans, a bag of frozen corn, and a dry pan.
These crispy black bean quesadillas hold sweet corn, green onion, and melted marble cheddar, and they cost about $1.95 a serving. Half the beans get mashed into the filling to hold everything together, so every wedge stays neat from the pan to the plate.
Why mash half the beans?
When you mash about half the beans, the filling turns into a kind of glue that holds everything together. Without that step, the wedges tend to dump their insides the second you slice them.
The other trick is patience with the pan. Medium heat with no oil works best, and each side needs a real two or three minutes so the tortilla turns golden and crisp instead of pale and floppy. You will hear the cheese sizzle at the edges when it is ready to flip, and that sound is half the reason to make these.
What else can go in the filling?
The filling is endlessly forgiving, so leftover chicken, a spoonful of corn relish, a shake of hot sauce for the adults, or whatever peppers are going soft in the crisper all work. If you like building cheap dinners around a can of beans, our one-pot pasta e fagioli does the same job with pasta, our sweet potato black bean chili turns a can of black beans into a pot of dinner, and the egg fried rice from pantry staples is just as quick on a busy night.
How long do leftovers keep?
Cooked quesadillas reheat well in a dry pan over medium heat, which makes them a handy lunchbox option the next day. Refrigerate leftovers within two hours and eat them within 2 to 3 days, following Health Canada's advice on leftovers. Reheat them until they are steaming hot all the way through, at 74°C (165°F). The filling on its own keeps for the same 2 to 3 days if you prefer to cook the quesadillas fresh each time.
Why are black beans such a good deal for your health?
Black beans bring a serious amount of fibre and plant protein for very little money, and that combination keeps you full for hours. Fibre also helps keep blood sugar steadier and supports healthy cholesterol levels, and Canada's food guide page on protein foods suggests choosing plant-based options like beans more often.
Rinsing canned beans washes away some of the salt, and choosing the salsa and seasoning yourself puts you in charge of the rest. Our guide to how much salt is too much shows where the hidden sodium in a week of meals comes from. The cheese is where most of the saturated fat lives, so use a little less or choose a lighter cheese if you are watching it. At under two dollars a serving, black bean quesadillas are the rare dinner that is easy on the budget and still good for you. Our lentil cottage pie works the same way at about two dollars a serving.
Frequently asked questions
Can you make the filling ahead of time?
You can mix the filling up to 2 to 3 days ahead and keep it covered in the fridge. Assemble and cook the black bean quesadillas just before eating, since tortillas filled in advance turn soggy. Cooked wedges also reheat well in a dry pan over medium heat until they are hot all the way through.
Can you freeze cooked quesadillas?
Cooked quesadillas freeze well for a quick lunch later in the month. Cool them completely, wrap each one, and freeze them in an airtight bag. Reheat them from frozen in a dry pan over medium-low heat, flipping a few times, until the cheese melts and the centre is steaming hot.
Can you make them gluten-free?
Swap the flour tortillas for corn or certified gluten-free tortillas, which crisp nicely but are smaller, so plan on using more of them. Beans, corn, cheese, and spices are naturally gluten-free, though some salsas and seasonings contain wheat. People with celiac disease should check every label and choose products marked gluten-free.
Your next step
Eating well on a tight grocery budget is a skill, and you do not have to work it out alone. The Medimap Health Hub has more budget-friendly recipes, and you can find a registered dietitian near you on Medimap who can build cheap, filling meals around what is actually on sale.
Disclaimer: This recipe is general information, not medical or dietary advice. If you live with a health condition or follow a prescribed diet, talk to a doctor or registered dietitian about what fits your needs. Cost and nutrition figures are estimates and will vary by store, brand, and portion.