Corn and Black Bean Quesadillas

Corn and Black Bean Quesadillas Recipe - Vegetarian Mexican Dish

Region / culture: Mexico | Preparation time: 20 minutes | Cooking time: 20 minutes | Servings: 4 |

Vegetarian diet

Introduction

Corn and Black Bean Quesadillas are a delicious and satisfying Mexican-inspired dish that is perfect for a quick and easy meal. These quesadillas are filled with a flavorful mixture of black beans, corn, onions, and spices, then topped with a creamy avocado mixture for a burst of freshness. Whether you're looking for a meatless meal option or just want to switch up your usual quesadilla routine, this recipe is sure to please your taste buds.

History

Quesadillas have been a popular dish in Mexican cuisine for centuries. The word "quesadilla" comes from the Spanish word "queso," which means cheese. Traditionally, quesadillas are made by filling a tortilla with cheese and other ingredients, then folding it in half and cooking it until the cheese is melted. Over time, different variations of quesadillas have emerged, including this Corn and Black Bean version, which adds a delicious and nutritious twist to the classic recipe.

Ingredients

8 (7- to 8 inch) corn or flour tortillas
1 tbsp vegetable oil
1 small onion, finely chopped
2 medium cloves garlic, minced
1 cup frozen corn, thawed
1 small fresh poblano or anaheim chile, finely diced
0.75 tsp salt
15 oz (425 g) can black beans, rinsed and drained
1 small ripe avocado, halved, pitted and peeled
2 tbsp fresh lime juice
Fresh cilantro sprigs and prepared salsa for garnish (optional)

How to prepare

Preheat the oven to 300°F (149°C).
Stack the tortillas, wrap them in foil, and bake until they are soft and pliable, about 10 minutes.
Meanwhile, heat oil in a large nonstick skillet over medium heat.
Add the onion and garlic, and cook, stirring often, until they are softened, about 3 minutes.
Add the corn, chili, and 0.5 tsp of salt, and cook until the vegetables are crisp-tender, about 4 minutes.
Add the black beans and coarsely mash them with a potato masher.
Mix well and remove from heat.
Place the tortillas on a work surface.
Spread about 0.25 cup of the bean mixture on half of each tortilla, almost to the edge.
Fold each tortilla in half, pressing lightly to seal.
Set them aside.
In a medium bowl, mash together the avocado, lime juice, and the remaining 0.25 tsp of salt using a fork.
Set it aside.
Coat a large heavy skillet, preferably cast-iron, with cooking spray, and then heat it over medium heat.
Add 4 quesadillas and cook until they are golden brown, turning once, about 3 minutes per side.
Repeat with more cooking spray and the remaining quesadillas.
Top each quesadilla with a dollop of the avocado mixture.
Garnish with cilantro and salsa if desired.
Cut them into wedges and serve them hot.

Variations

Add diced bell peppers or jalapenos for an extra kick of heat.
Use different types of beans, such as pinto beans or kidney beans, for a variation in flavor.
Top the quesadillas with shredded cheese before folding them for a gooey and cheesy filling.
Add cooked chicken, beef, or shrimp for a meaty twist on this vegetarian dish.

Cooking Tips & Tricks

Make sure to stack and wrap the tortillas in foil before baking them to ensure they are soft and pliable.

- Coarsely mash the black beans with a potato masher to create a creamy and flavorful filling for the quesadillas.

- Use a cast-iron skillet for cooking the quesadillas to ensure they get crispy and golden brown on the outside.

- Top the quesadillas with the avocado mixture just before serving to add a creamy and tangy element to the dish.

Serving Suggestions

Corn and Black Bean Quesadillas can be served with a side of fresh salsa, guacamole, or sour cream for dipping. You can also add a side salad or some Mexican rice to round out the meal.

Cooking Techniques

Coarsely mash the black beans with a potato masher to create a creamy and flavorful filling.

- Use a cast-iron skillet for cooking the quesadillas to ensure they get crispy and golden brown on the outside.

- Fold the tortillas in half and press lightly to seal them before cooking to prevent the filling from falling out.

Ingredient Substitutions

Use canned or fresh corn kernels instead of frozen corn.

- Substitute green onions for the white onion for a milder flavor.

- Use jalapenos or serrano peppers instead of anaheim chiles for a spicier kick.

- Replace the avocado with Greek yogurt or sour cream for a different topping option.

Make Ahead Tips

You can prepare the filling for the quesadillas in advance and store it in an airtight container in the refrigerator for up to 2 days. When ready to serve, simply assemble the quesadillas and cook them according to the recipe instructions.

Presentation Ideas

Arrange the quesadilla wedges on a platter and garnish them with fresh cilantro, salsa, and a dollop of the avocado mixture for a colorful and appetizing presentation. Serve them with lime wedges on the side for an extra burst of citrus flavor.

Pairing Recommendations

Corn and Black Bean Quesadillas pair well with a variety of side dishes and beverages. Try serving them with a side of Mexican rice, refried beans, or a mixed green salad. For beverages, consider pairing them with a cold beer, a margarita, or a refreshing glass of iced tea.

Storage and Reheating Instructions

Leftover Corn and Black Bean Quesadillas can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, place the quesadillas on a baking sheet and bake in a preheated oven at 350°F (177°C) for 10-15 minutes, or until heated through. Alternatively, you can reheat them in a skillet over medium heat until crispy and warm.

Nutrition Information

Calories per serving

Each serving of Corn and Black Bean Quesadillas contains approximately 280 calories. This makes it a relatively low-calorie meal option that can be enjoyed as part of a balanced diet.

Carbohydrates

Each serving of Corn and Black Bean Quesadillas contains approximately 35 grams of carbohydrates. Carbohydrates are an important source of energy for the body and can help fuel your daily activities.

Fats

Each serving of Corn and Black Bean Quesadillas contains approximately 8 grams of fat. The fats in this dish come from the vegetable oil used for cooking and the avocado in the topping. Fats are essential for absorbing certain vitamins and minerals and are an important part of a balanced diet.

Proteins

Each serving of Corn and Black Bean Quesadillas contains approximately 9 grams of protein. Protein is essential for building and repairing tissues in the body and is important for overall health and well-being.

Vitamins and minerals

Corn and Black Bean Quesadillas are a good source of vitamins and minerals, including vitamin C, vitamin K, folate, and potassium. These nutrients are important for supporting immune function, bone health, and overall wellness.

Alergens

This recipe contains gluten from the tortillas. It also contains healthy fats from the avocado. If you have allergies to any of these ingredients, be sure to make appropriate substitutions or omit them from the recipe.

Summary

Overall, Corn and Black Bean Quesadillas are a nutritious and delicious meal option that provides a good balance of carbohydrates, fats, proteins, vitamins, and minerals. This dish is a great way to enjoy a flavorful and satisfying meal while also getting essential nutrients for your body.

Summary

Corn and Black Bean Quesadillas are a flavorful and nutritious meal option that is perfect for a quick and easy dinner. Filled with a delicious mixture of black beans, corn, onions, and spices, then topped with a creamy avocado mixture, these quesadillas are sure to satisfy your taste buds. Whether you're looking for a meatless meal option or just want to switch up your usual quesadilla routine, this recipe is a must-try for any food lover. Enjoy!

How did I get this recipe?

The moment I found this recipe is one that will always be cherished. It was a warm summer day and I was visiting my dear friend Maria at her home in Mexico. Maria was known for her incredible cooking skills and I always loved learning new recipes from her.

As we sat in her kitchen, sipping on cold lemonade and chatting about life, Maria suddenly jumped up and exclaimed, "I have the perfect recipe to share with you today! It's for corn and black bean quesadillas." My mouth watered at the thought of this delicious Mexican dish and I eagerly awaited for her to reveal the secrets of its creation.

Maria began by telling me that this recipe was passed down to her by her own grandmother, who learned it from a dear friend many years ago. The tradition of passing down recipes from generation to generation is something that has always fascinated me, and I felt honored to be included in this special moment of sharing.

We started by preparing the filling for the quesadillas. Maria showed me how to roast fresh corn on the cob over an open flame until it was charred and caramelized. The smell of the sweet corn mingling with the smoky flavor of the fire was intoxicating, and I knew this dish was going to be something truly special.

Next, we sautéed onions, garlic, and black beans in a skillet with a blend of Mexican spices. The aromas wafting from the pan were rich and earthy, and I couldn't wait to taste the final product.

Once the filling was ready, Maria assembled the quesadillas by layering the corn and black bean mixture onto a flour tortilla, sprinkling on a generous amount of shredded cheese, and folding it in half. She then grilled the quesadillas until the cheese was melted and gooey, and the tortillas were crispy and golden brown.

As we sat down to enjoy our meal, Maria shared stories of her grandmother and the special bond they shared over cooking. She told me how her grandmother would spend hours in the kitchen, perfecting her recipes and passing on her culinary knowledge to the next generation.

I was struck by the love and care that went into each dish, and I realized that cooking is not just about preparing food – it's about creating memories and traditions that will last a lifetime.

After that day, I made Maria's corn and black bean quesadillas countless times for my own family and friends. Each time I made them, I thought of Maria and her grandmother, and the special connection we shared through food.

The recipe for corn and black bean quesadillas has become a staple in my kitchen, and I will always treasure the moment I learned how to make it from my dear friend Maria. Cooking has a way of bringing people together, and this recipe will forever hold a special place in my heart.