Instructional Video
Do you learn best by watching? Check out our video of Gaby Simons, chef and registered dietitian at the BMC Teaching Kitchen, making a delicious, high-protein black bean dip that can be used in turn as an ingredient for satisfying black bean and veggie quesadillas.
Ingredients
Beans
- 1 (14 oz) can low sodium black beans
Salsa
- 1/3 cup, any kind you like
Garlic
- 2 cloves minced (or 1/8 teaspoon garlic powder)
Lime
- Juice of ½ lime or 1 teaspoon bottled lime juice
Cumin
- ½ teaspoon, ground
Water
- ½ teaspoon
Salt
- 1/8 teaspoon (optional)
Tortillas
- 12, 6-inch corn tortillas
Peppers-
3 cups frozen bell peppers or other frozen (or cooked) vegetables
Cheese
- 1.5 cups shredded cheese (mozzarella, Mexican blend, cheddar)
Cooking_Spray
Instructions
Step 1
Rinse can. Strain and rinse beans and pour into bowl.
Step 2
Add salsa, minced garlic, ground cumin, water, and salt. Stir to combine.
Step 3
Mash to desired texture with masher, fork, or bottom of a mug.
Step 4
Add lime juice. Stir to combine. Taste and adjust seasoning as needed.
Step 5
Preheat oven to 400º Fahrenheit. Line a baking sheet with parchment paper, aluminum foil, or reusable baking sheets. Place tortillas on baking sheet.
Step 6
Defrost frozen peppers or other vegetables in a microwave safe bowl for 2 minutes.
Step 7
Place 6 tortillas on a lined cookie sheet and set the other six aside. Spread 1/4 cup of bean dip on each of the 6 tortillas.
Step 8
Divide the vegetables evenly among the 6 tortillas, , spreading them in a thin layer over the bean dip.
Step 9
Sprinkle the cheese over the vegetables.
Step 10
Place a plain tortilla on top of each tortilla on the cookies sheet, as if making a sandwich. Spray lightly with oil spray.
Step 11
Bake for 8-10 minutes or until golden brown and crispy.
Step 12
Store leftovers in the fridge for up to 4 days or freeze them for up to 3 months.