Everyday kitchen · Easy
Soft bean & cheese quesadilla
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.
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.
| 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.
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 referenceTortillas, ready-to-bake or -fry, whole wheat · 160 g in the original batch
USDA food referenceCheese, cheddar (Includes foods for USDA's Food Distribution Program) · 60 g in the original batch
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
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.
- 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.
- 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.
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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.
Something wrong with an ingredient or instruction? Tell us
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.