Black Bean & Veggie Quesadillas – ethnic – Hope you will like this one also, it is one of the best ethnic. View the video also if available, and feel free to comments, share.
Vegeterian Tips: Keep your favorite salad dressings on hand. I find that I m much more likely to eat my greens or some raw veggies when my favorite salad dressings are in the fridge. A little variety is great too I try to keep at least two kinds, either store bought or homemade on hand at all times. Some of my favorites are homemade goddess dressing, Thai peanut sauce from my local Asian grocer and rasberry vinaigrette. A vegan ranch dressing was helpful as well when I was trying to wean myself off dairy.
Ingredients (use vegan versions):
- 2 8″ fat-free tortilla shells
- 1T + 1t tofu sour cream
- 1/4c black beans
- 1/4c mixed fresh of frozen veggies
- 1/4c shredded tofu cheddar cheese
- pepper, garlic powder, & onion powder to taste
Directions:
Preheat oven to 325F. Lay the 2 tortilla shells on a cookie
sheet,and layer one of the shells with all the ingredients,
and place the other shell over the top. Place the
quesadilla in the oven at 350F for 10 mins.
Can make
dinner for one or an appetizer for 4, it”s quick, easy, and
low fat. Nutritional info is for serving for 1.
Total fat
3g (3g unsat 0g sat), 5g protein, 5g fiber, 25% iron, 30%
calcium, and 4% vit A.
Serves: 1-4
Preparation time: 10 mins
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