Mexican-inspired · Easy
Black bean & corn quesadillas with tomatoes
Crisp whole-wheat tortillas filled with beans, sweetcorn, and cheese, with fresh tomatoes on the side.
Estimated nutrition
Per portion and for your whole batch. These are ingredient-based estimates, not laboratory-tested nutrition facts. Optional ingredients are excluded.
| Nutrient | Per portion | Whole batch |
|---|---|---|
| Calories | 602 kcal | 2410 kcal |
| Protein | 25.4 g | 101.4 g |
| Carbs | 75.7 g | 303 g |
| Fiber | 18.1 g | 72.5 g |
| Sugars | 6.3 g | 25 g |
| Added sugars | 0–2 g | 0–7.9 g |
| Fat | 23.7 g | 94.7 g |
| Saturated fat | 10.6 g | 42.3 g |
| Sodium | 958 mg | 3833 mg |
| Cholesterol | 30 mg | 119 mg |
USDA FoodData Central references. Brands, food varieties, preparation and portion size change the result. Added sugars assume plain, unsweetened ingredients; for prepared breads and sauces, a range shows zero to the reference food’s total sugar because the added amount is unspecified.
Ingredients, sources & assumptions
All listed edible food and oil are counted as eaten. Cooking losses and final cooked weight are not measured. Some ingredients use a stated reference food or a proxy for a missing nutrient. No personalized dietary advice.
Tortillas, ready-to-bake or -fry, whole wheat · 320 g in the original batch
USDA food referenceBeans, black, canned, sodium added, drained and rinsed · 480 g in the original batch
Missing sugar and cholesterol use generic undrained canned black turtle beans as a proxy. Missing saturated fat uses that proxy’s saturated-to-total-fat ratio applied to the drained/rinsed food’s total fat. Other primary values, including sodium, stay unchanged.
USDA food reference USDA supplementary referenceCorn, sweet, yellow, frozen, kernels cut off cob, unprepared (Includes foods for USDA's Food Distribution Program) · 200 g in the original batch
USDA food referenceCheese, cheddar (Includes foods for USDA's Food Distribution Program) · 120 g in the original batch
USDA food referenceTomatoes, red, ripe, raw, year round average · 400 g in the original batch
USDA food referenceOil, olive, salad or cooking · 15 g in the original batch
USDA food referenceBeverages, water, tap, drinking · 60 g in the original batch
Generic USDA tap water reference; local sodium and mineral content varies.
USDA food referenceCalculation version 2. Source records and method are documented in our nutrition guide.
Nutrition guidanceLet’s make it
Amounts below match your selected batch. Follow each short step, and use timers as reminders to check the food.
Equipment
Stovetop · Large skillet · Bowl · Spatula
- 1
Wash and prepare the produce
Wash 400 g tomatoes, remove the cores, then dice evenly into 1 cm pieces. Keep any juices with the prepared tomatoes.
- 2
Prepare the remaining ingredients
Measure 320 g whole-wheat tortillas and check the package label for your dietary needs.
Drain black beans and rinse well, then weigh 480 g black beans after draining.
Measure 200 g sweet corn.
Weigh 120 g cheddar cheese, then grate it.
- 3
Measure and set out
Measure 15 g olive oil.
Measure 60 ml water.
Keep these measured amounts nearby. The cooking steps below specify how much to use at each stage.
- 4
Warm the filling
Place beans, frozen corn, and water in a skillet over medium heat.
Stir and simmer for 6–8 minutes until corn is tender and mixture is steaming.
- 5
Warm the filling
Transfer to a bowl and lightly mash some beans.
Wipe the skillet clean.
- 6
Portion and serve
Divide the bean mixture and grated cheese among 4 tortillas, leaving a small border.
Top with the remaining 4 tortillas.
- 7
Assemble the quesadillas
Dice tomatoes for the side.
- 8
Toast and serve
Use 15 g olive oil across the batches: brush a thin layer onto the skillet before each quesadilla, stopping when the measured oil is used.
Cook each quesadilla over medium heat for 2–3 minutes per side until golden and the cheese melts.
- 9
Toast and serve
Keep cooked quesadillas warm while finishing.
Cut into wedges and serve with 400 g diced tomatoes.
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Make it work for you
For kids & different preferences
Offer the components separately if preferred. Let caregivers choose portions and suitable textures; appetites vary.
Storage & packed lunches
Refrigerate in shallow covered containers within 2 hours (within 1 hour above 90°F / 32°C). Keep at 40°F / 4°C or colder and use within 3–4 days. Freeze portions intended for later in the week. Keep packed lunches cold with ice packs until eaten.
Freezing & reheating
Freeze cooked, cooled quesadilla wedges in a single layer, then pack for up to 2 months for quality. Reheat throughout to 165°F / 74°C.
Reheat leftovers throughout to 165°F / 74°C. Stir microwave portions and check several places with a food thermometer.
If something looks different
Check the food itself as well as the clock. Equipment, batch depth, and ingredient size affect timing.
Something wrong with an ingredient or instruction? Tell us
Version 2 · Updated 2026-10-21
Bethany’s Kitchen · /recipes/bean-quesadillas · Original instructions prepared for this project; no third-party recipe prose or photography reproduced. Not kitchen tested.