## 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.


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    Serves: 3 servings    Total Time:  25 minutes Prep Time: 15 minutes Cook Time: 10 minutes  

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## Ingredients

[Substitution Guide](/nourishing-our-community/teaching-kitchen/substitution-guide)

 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.

 

### Notes

## Nutrition Information

  Calories: 235 Calories Fat: 2 Saturated Fat: 0.5 Carbohydrates: Net Carb: 44 Dietary Fiber: 10 Protein: 11 Sodium: 444  

## Dietary Restrictions

 Heart Healthy