Black Bean and Mushroom Quesadillas

Black Bean and Mushroom Quesadillas Recipe

Region / culture: Mexico | Preparation time: 20 minutes | Cooking time: 15 minutes | Servings: 6 |

Vegetarian diet

Introduction

Black Bean and Mushroom Quesadillas paired with a vibrant pineapple and mango salsa is a dish that brings a delightful fusion of flavors and textures to your table. This recipe is a testament to the versatility of simple ingredients, transforming them into a meal that's both satisfying and nutritious. Perfect for a casual dinner or a festive gathering, these quesadillas offer a unique twist on a classic Mexican dish, making them a must-try for anyone looking to spice up their culinary repertoire.

History

The quesadilla, with its origins deeply rooted in Mexican cuisine, has traveled far and wide, adopting various forms and fillings. The traditional quesadilla began as a simple tortilla filled with cheese, but over time, it has evolved to include a myriad of ingredients. The Black Bean and Mushroom Quesadillas recipe is a modern take on this classic, incorporating the earthy flavors of mushrooms and the hearty texture of black beans, all while paying homage to its Mexican heritage with the addition of a spicy and sweet salsa.

Ingredients

Salsa

1 pineapple, peeled and sliced into 0.5 inch-thick rings
1 ripe mango, chopped
1 large tomato, peeled and chopped
1 small onion, chopped
4 cloves garlic, minced
1 to 3 jalapeño chiles, seeded and chopped, or to taste
3 tbsp chopped cilantro

Quesadillas

2 tbsp olive oil
1 small onion, diced
2 cup chanterelles or other mushrooms such as cremini or porcini, chopped
1 tbsp minced garlic
1 to 3 jalapeño chiles, seeded and chopped, or to taste
1 14.5 oz (411 g) can black beans, drained and rinsed
1 tsp chipotle powder or chipotle en adobo, or to taste
ground cumin to taste
salt and freshly ground black pepper to taste
3 tbsp chopped cilantro
6 whole wheat flour tortillas, one per quesadilla
about 1 cup grated low-fat or regular cheddar cheese

How to prepare

Salsa

Grill or broil the pineapple rings until they are lightly browned on both sides.
Chop the pineapple into cubes and mix it with the remaining ingredients.
Refrigerate the mixture overnight to allow the flavors to meld.

Quesadillas

Heat the oil in a large skillet over medium heat and sauté the onion and mushrooms until the onion begins to soften, for about 5 minutes.
Add the garlic and jalapeños, and continue to sauté for 1 minute more.
Add the black beans, chipotle en adobo, cumin, salt, and pepper, and reduce the heat to low.
Cook, stirring, until heated through.
Add the cilantro and adjust the seasonings to taste.
Place 1 tortilla on a flat surface and spoon about 0.33 cup of the mushroom-bean mixture onto one-half of the tortilla.
Sprinkle about 2 tbsp of cheese on top.
Fold the unfilled half over the filling and set it aside.
Repeat until all the filling mixture is used up.
Spray a nonstick skillet with nonstick cooking spray and heat the skillet.
Heat the quesadillas on the filled sides until they are browned, for about 3 minutes.
Turn them over and brown the second sides.
Spray the skillet with nonstick cooking spray as needed.
Place the quesadillas on individual plates and top them generously with the salsa.

Variations

For a non-vegetarian version, add grilled chicken or shrimp to the quesadilla filling. For a vegan option, omit the cheese or use a plant-based cheese alternative. You can also experiment with different types of mushrooms or beans to suit your taste preferences.

Cooking Tips & Tricks

To ensure your quesadillas come out perfectly, use a non-stick skillet to prevent sticking and achieve an even, golden-brown crust. For the filling, make sure to drain and rinse the black beans thoroughly to remove any excess sodium and to prevent the quesadillas from becoming soggy. When sautéing the mushrooms, allow them to release their moisture and brown slightly for a deeper flavor. Lastly, don't overfill the tortillas; a moderate amount of filling will ensure they are easy to flip and won't spill out during cooking.

Serving Suggestions

Serve these quesadillas hot, topped with the chilled pineapple and mango salsa for a refreshing contrast. A side of guacamole or sour cream can complement the dish, along with a simple green salad or a serving of Spanish rice for a more filling meal.

Cooking Techniques

Achieving the perfect quesadilla involves mastering the art of sautéing and grilling. Sautéing the mushrooms and onions until they're just tender ensures they'll be perfectly cooked once grilled in the quesadilla. Using a hot, non-stick skillet for grilling the quesadillas allows for an even, crispy exterior without the need for excessive oil.

Ingredient Substitutions

If cremini or porcini mushrooms are unavailable, button mushrooms make a suitable substitute. Adobo seasoning can be replaced with a mix of smoked paprika, garlic powder, and a pinch of cayenne for a similar flavor profile. For those who prefer a milder salsa, bell peppers can replace jalapeños.

Make Ahead Tips

The salsa can be prepared ahead of time and stored in the refrigerator to allow the flavors to meld. The mushroom and black bean filling can also be made in advance and reheated when ready to assemble the quesadillas, making this an ideal recipe for quick and easy meal prep.

Presentation Ideas

Serve the quesadillas sliced into wedges on a colorful plate, topped with a generous spoonful of salsa. Garnish with fresh cilantro leaves and a lime wedge for an extra pop of color and flavor. A drizzle of sour cream or a sprinkle of cotija cheese can add a finishing touch.

Pairing Recommendations

Pair these quesadillas with a light, crisp white wine such as a Sauvignon Blanc or a refreshing Mexican lager to complement the flavors of the dish. For a non-alcoholic option, a chilled glass of limeade or a tropical fruit punch would be delightful.

Storage and Reheating Instructions

Leftover quesadillas can be stored in an airtight container in the refrigerator for up to two days. To reheat, place them in a skillet over medium heat until warmed through and crispy. The salsa should be stored separately in the refrigerator and is best consumed within three days.

Nutrition Information

Calories per serving

A serving of Black Bean and Mushroom Quesadillas with salsa contains approximately 400-500 calories. This makes it a suitable main course for those managing their calorie intake, providing a balance of nutrients without excessive calories.

Carbohydrates

Each serving of Black Bean and Mushroom Quesadillas, including the salsa, provides a balanced amount of carbohydrates. The tortillas and black beans are the primary sources of carbs in this dish. Black beans are a great source of complex carbohydrates, which are essential for energy. The pineapple and mango in the salsa also contribute natural sugars, adding a sweet balance to the savory quesadillas.

Fats

The fats in this recipe come primarily from the olive oil used for sautéing and the low-fat cheddar cheese. Olive oil is a healthy monounsaturated fat, beneficial for heart health. The cheese adds a modest amount of saturated fat, but using a low-fat version helps keep the overall fat content in check, making this dish a heart-healthy option.

Proteins

Black beans are an excellent source of plant-based protein, making these quesadillas a great option for vegetarians. The cheese also contributes protein, adding to the dish's overall nutritional value. Together, they make the quesadillas satisfying and filling, providing the necessary protein for muscle repair and growth.

Vitamins and minerals

This dish is rich in vitamins and minerals, thanks to its diverse ingredients. Black beans are high in iron, magnesium, and potassium, while mushrooms provide selenium, potassium, and B vitamins. The fresh salsa adds a dose of vitamin C from the pineapple and mango, enhancing the dish's nutritional profile.

Alergens

The primary allergens in this recipe are gluten (in the tortillas) and dairy (in the cheese). However, these can be easily substituted for gluten-free tortillas and dairy-free cheese alternatives to accommodate those with allergies or intolerances.

Summary

Overall, Black Bean and Mushroom Quesadillas with pineapple and mango salsa offer a well-rounded nutritional profile. They are high in complex carbohydrates, healthy fats, plant-based protein, and essential vitamins and minerals, making them a nutritious choice for any meal.

Summary

Black Bean and Mushroom Quesadillas with pineapple and mango salsa is a flavorful and nutritious dish that brings a creative twist to traditional Mexican cuisine. With its combination of savory, sweet, and spicy elements, it's sure to please a wide range of palates. Whether you're looking for a quick weeknight dinner or a festive meal to share with friends, this recipe offers a delicious and satisfying option.

How did I get this recipe?

The memory of finding this recipe for the first time is still fresh in my mind. I remember it like it was yesterday, even though it was decades ago. It all started when I was visiting my dear friend Maria in Mexico City. Maria was a fantastic cook and she taught me so much about traditional Mexican cuisine during my stay with her.

One evening, Maria invited me to join her in the kitchen as she prepared dinner. She had a big pot of black beans simmering on the stove and the scent of garlic and onions filled the air. As she chopped up some fresh mushrooms, she explained to me that she was going to make black bean and mushroom quesadillas.

I had never heard of such a dish before, but I was intrigued. Maria showed me how to mash the black beans with a fork and mix them with sautéed mushrooms, onions, and spices. She then spread this delicious mixture onto a tortilla and topped it with shredded cheese. Finally, she cooked the quesadilla in a hot skillet until the cheese was melted and the tortilla was crispy.

The first bite of that black bean and mushroom quesadilla was a revelation. The earthy flavor of the beans combined with the meatiness of the mushrooms and the gooey cheese was unlike anything I had ever tasted before. I knew right then and there that I had to learn how to make this dish myself.

Maria graciously shared her recipe with me, along with some tips and tricks she had picked up over the years. She told me that the key to a perfect quesadilla was to use high-quality ingredients and to cook it on a hot skillet so that the tortilla got nice and crispy.

When I returned home from Mexico City, I couldn't wait to try making black bean and mushroom quesadillas in my own kitchen. I gathered all the ingredients I needed and set to work, following Maria's instructions to the letter. As the quesadillas cooked, the kitchen filled with the same mouth-watering aroma that had captivated me in Maria's kitchen.

When I finally sat down to eat, I was transported back to that cozy kitchen in Mexico City. The quesadillas were just as delicious as I remembered, and I felt a sense of pride knowing that I had mastered this recipe that Maria had shared with me.

Over the years, I have made black bean and mushroom quesadillas countless times for my family and friends. Each time, they are met with rave reviews and requests for the recipe. I always smile and think of Maria whenever I make them, remembering the kindness she showed me in sharing this wonderful dish.

As I grow older, I find comfort in cooking the recipes that have been passed down to me from friends like Maria. Each dish tells a story, connecting me to the people and places that have shaped my culinary journey. And while I may have learned how to make black bean and mushroom quesadillas from Maria, the memories and flavors of that time in Mexico City will always hold a special place in my heart.