03/11/2026
This Nutrition Month, the CKHA dietitians and nutrition services, want to share simple and nutritious recipes. This weeks' recipe is Black Bean Sheet Pan Quesadillas!
This black bean quesadilla is simple to make, cooks on a sheet pan for quick dinner clean up and includes a plant-based protein - black beans! Plant-based proteins are a great way to consume protein and can help to reduce your risk of chronic disease (i.e., heart disease).
INGREDIENTS:
Yogurt Lime Crema:
½ cup (125 mL) plain 2% Greek Yogurt
½ tsp (2 mL) lime zest
1 tbsp (15 mL) fresh lime juice
1 tbsp (15 mL) minced jalapeño or to taste
1 small clove garlic, minced
Pinch salt
Quesadillas:
4 small whole wheat tortillas (approx. 7-inches/18 cm)
½ tsp (2 mL) canola oil
1 ½ cups (375 mL) canned drained & rinsed black beans
½ cup (125 mL) diced sweet red pepper
2 green onions, thinly sliced
½ tsp (2 mL) lime zest
1 tbsp (15 mL) fresh lime juice
1 ½ tbsp (22 mL) minced jalapeño or to taste
1 small garlic, minced
¼ tsp (1 mL) each chili powder and ground cumin
½ cup (125 mL) each shredded Mozzarella & Cheddar cheese
PREPARATION:
1. Yogurt Lime Crema: In small bowl, combine
yogurt, lime zest and juice, jalapeño, garlic, and
salt. Cover and refrigerate until ready to serve.
2. Quesadilla: Preheat oven to 425°F (220°C). Brush
one side of each tortilla with oil; place oiled side
down on large nonstick baking sheet.
3. In medium bowl, with fork or potato masher
coarsely mash half of the beans, stir in remaining
beans, red pepper, onions, lime zest and juice,
jalapeño, garlic, chili powder and cumin.
4. Divide Mozzarella cheese over one half of each
tortilla. Top with bean mixture and Cheddar
cheese, dividing equally. Fold unfilled half of
tortilla over bean mixture; press together firmly.
Bake for 8 minutes. Flip; bake for 6 minutes or
until crisp. Cut in wedges. Serve with Lime Crema.
Full Recipe https://dairynutrition.ca/sites/dairynutrition/files/pdf_file_browser/DNwebsite_Recipe%20Quesadillas_English.pdf
