Everyday kitchen · Easy

Soft bean & cheese quesadilla

Name: Soft bean & cheese quesadilla
Prep time: 5 min
Total time: 20 min
Yield: 4
Cuisine: Everyday kitchen
Ingredients: 200 g black beans, canned, drained and rinsed; 160 g whole-wheat tortillas, as sold; vegetarian (no lard); check label; 60 g cheddar cheese, grated; vegetarian rennet if needed

Mashed black beans and a little grated cheese tucked into a warm tortilla. Make a small batch for snack time or pack chilled portions for later.

Vegetarian

5 minPrep20 minTotal, including resting4Standard portions

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AI-generated illustration: Whole-wheat quesadilla with black beans and cheddar; not a photograph of a kitchen-tested dish

Estimated nutrition

Per portion and for your whole batch. These are ingredient-based estimates, not laboratory-tested nutrition facts. Optional ingredients are excluded.

Nutrition is approximate and may be incomplete where an exact food-composition match is unavailable. Missing values are never counted as zero.

4 equal portions from this batchScroll across if needed at larger text sizes.
Nutrient	Per portion	Whole batch
Calories	242 kcal	968 kcal
Protein	10.8 g	43.2 g
Carbs	28.8 g	115.1 g
Fiber	7.3 g	29.1 g
Sugars	1.2 g	4.7 g
Added sugars	0–1 g	0–4 g
Fat	9.5 g	38.1 g
Saturated fat	4.9 g	19.8 g
Sodium	454 mg	1815 mg
Cholesterol	15 mg	59 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.

black beans

Beans, black, canned, sodium added, drained and rinsed · 200 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 reference

whole-wheat tortillas

Tortillas, ready-to-bake or -fry, whole wheat · 160 g in the original batch

USDA food reference

cheddar cheese

Cheese, cheddar (Includes foods for USDA's Food Distribution Program) · 60 g in the original batch

USDA food reference

Calculation version 2. Source records and method are documented in our nutrition guide.

Nutrition guidance

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Making 4 standard portions. The ingredients below are ready to use. Keep the same oven temperature; a larger batch may need another pan and more time.

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Ingredients

Tips for these ingredients

Weigh peeled, trimmed or drained ingredients after that preparation. Package weight may include peel or liquid that the recipe does not use.

Keep oven temperatures unchanged when scaling. Larger batches may need more pans and cooking time.

All weights are in the preparation state listed.

200 g black beans, canned, drained and rinsed
160 g whole-wheat tortillas, as sold; vegetarian (no lard); check label
60 g cheddar cheese, grated; vegetarian rennet if needed

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Where to find ingredients

Use ordinary supermarket ingredients. Check every packaged-food label for allergens and cross-contact. Ingredient weights are for the stated preparation form; package estimates account for their separate purchase assumptions.

Canned foods: black beans

Bakery: whole-wheat tortillas

Dairy: cheddar cheese

Allergen notes

Listed allergens or label-check concerns: milk, wheat. Always check product labels. Cross-contact cannot be ruled out.

Let’s make it

Amounts below match your selected batch. Follow each short step, and use timers as reminders to check the food.

Equipment

Nonstick skillet · Spatula · Bowl · Fork · Kitchen scale · Can opener (if needed) · Colander or sieve · Knife · Cutting board

1
Mash the beans
Measure 200 g canned black beans after draining and rinsing. Mash thoroughly with a fork until no whole beans remain.
Done
2
Fill the tortillas
Weigh 160 g tortillas and 60 g grated cheese. Divide beans and cheese over one half of each tortilla and fold the plain half over. Tortilla size varies; use the listed total weight.
Done
3
Warm gently and serve
Heat a dry nonstick skillet over medium-low heat. Cook in batches for about 2–3 minutes per side, until the filling is steaming hot and cheese has melted. Keep tortillas soft rather than crisp. Allow about 3 minutes to cool, or longer if needed to reach a comfortable temperature and cut into manageable pieces before serving.
Done

Make it work for you

For kids & different preferences

Mash beans completely. Avoid hard toasted edges and large folded pieces. Choose soft textures and shapes for your child’s development. Young children should sit upright and be supervised while eating and should never eat in a moving car or stroller. This is a family snack, not infant-feeding guidance.

Storage & packed lunches

Refrigerate promptly in shallow covered containers at 40°F / 4°C or colder. Refrigerate within 2 hours, or within 1 hour above 90°F / 32°C. For trips, pack in an insulated bag with ice packs and keep cold until eaten. Use within 3 days.

Freezing & reheating

Freeze cooled portions separated by parchment for up to 1 month for quality. Thaw in the refrigerator.

Reheat leftovers throughout to 165°F / 74°C. Cool and check the filling before giving to children.

If something looks different

Turn down the heat if the outside browns before the filling is hot. Work in batches; extra portions need more cooking time.

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Version 1 · Updated 2026-10-23

Bethany’s Kitchen · /recipes/soft-bean-cheese-quesadilla · Original recipe instructions and vector illustration created for this project. Not physically kitchen-tested or human-reviewed.