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Smashed Black Bean Quesadillas

Watch a video demonstration of this recipe featuring our Registered Dietitian and a cancer survivor in our Video Resources

Recipe reposted with permission from Cook for Your Life

Quesadillas are quick and easy to make, and these Smashed Black Bean Quesadillas are no different. They make a perfect lunch or dinner served along with a salad. They can be made with any ingredients you have on hand, as long as you have some cheese to hold it all together.

Servings: 2, Prep time: 20 minutes


  • ⅓ cup frozen corn kernels
  • 2 tablespoons canola or grape seed oil, divided
  • ½ of a small onion, diced
  • 1 cup canned black beans, drained and rinsed or Basic Black Beans
  • 2 8-inch whole wheat or corn tortillas
  • ½ avocado, peeled, pitted and roughly chopped, divided
  • ½ small jalapeno, deseeded and finely chopped, divided
  • ½ cup grated sharp white cheddar or Monterey Jack cheese, divided
  • Lime zest, for garnish
  • Greek yogurt, for garnish
  • Cilantro leaves, for garnish (optional)


  1. In a hot skillet over high heat cook the corn until defrosted and turning brown. Remove from heat and set aside.
  2. Turn the heat down to medium-high and add 1 tablespoon of oil and diced onion. Cook until the onions are translucent and caramelized. Add in the black beans.  With the back of a wooden spoon smash the black beans into the bottom of the pan.  Press until you have a chunky mash.  If the beans look to dry stir in a tablespoon of water at a time.  Remove from heat and set aside.
  3. Wipe the same pan clean and add the remaining 1 tablespoon of oil over medium-high heat. Place 1 tortilla into the bottom of the pan, move around to make sure that the tortilla is completely lightly oiled. On one half only, press in half the smashed black beans, and sprinkle half the avocado, jalapeno, cheese, and corn—reserving the remaining half for the second quesadilla.  Fold over the undressed side so you have a half moon.  Cook on each side until browned, about 2 minutes per side.  Remove from heat, and transfer to a board, cut into 4 triangular slices.
  4. Repeat for the second quesadilla. Serve with lime zest and a dollop of yogurt.

 Nutritional Information

Calories: 608
Fat: 35g
Saturated Fat: 9g
Polyunsaturated Fat: 12g
Monounsaturated Fat: 12g
Carbohydrates: 57g
Sugar: 4g
Fiber: 14g
Protein: 20g
Sodium: 717mg


For more recipes like this one, organized by stage of treatment and dietary needs, and for instructional cooking videos, visit Cook for Your Life.

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