Your Recipe

Quesadillas with Cheese, Beans, and Vegetables (Vegetarian)

Ingredient Amount Calories
Black Beans,boiled without salt 240g 317kcal
Cheese cheddar 120g 482kcal
Tortillas, ready-to-bake or -fry, corn, without added salt 300g 666kcal
Vegetables, mixed, frozen, unprepared 120g 86kcal

Recipe Tags:

OMAD

Recipe Tags:

Sides

Recipe Instructions:

Ingredients:

4 large flour tortillas
120 grams shredded cheese (such as cheddar, Monterey Jack)
240 grams cooked beans (black beans, pinto beans, etc.)
120 grams diced vegetables (bell peppers, onions, tomatoes)
Instructions:

Heat a large skillet over medium heat.
Place one tortilla in the skillet and sprinkle with cheese, beans, and vegetables.
Top with another tortilla and cook until the bottom tortilla is golden brown and crispy (about 3-4 minutes).
Flip and cook the other side until golden brown and the cheese is melted.
Remove from skillet, cut into wedges, and serve hot with salsa or guacamole.
Servings: Makes 4 quesadillas, typically serving 4 people (1 quesadilla per person).

Nutrition Facts
Portion Size 195 g | ml
Amount Per Portion 388
1623
kcal
kilojoules
% Daily Value *
Total Fat 12g 16%
Saturated Fat 6g 30%
Sodium 219mg 10%
Total Carbohydrate 54g 20%
Dietary Fiber 10g 37%
Sugar 0.3g
Protein 17g 35%
Vitamin D 0.2mcg 1%
Calcium 368mg 28%
Iron 2.6mg 15%
Potassium 415mg 9%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 177.3 mcg 20%
Thiamin [B1] 0.276 mg 23%
Riboflavin [B2] 0.244 mg 19%
Niacin [B3] 1.82 mg 11%
Pantothenic acid [B5] 0.463 mg 9%
Vitamin B6 0.254 mg 15%
Cobalamin [B12] 0.33 mcg 0%
Floate [B9] 243.45 mcg 0%
Vitamin C 3.12 mg 3%
Vitamin D 0.18 mcg 1%
Vitamin E 0.735 mg 5%
Vitamin K 5.28 mcg 4%
Betaine 0.21 mg 0%
Choline 24.51 mg 4%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 54.2 g 20%
Sugars 0.3 g 1%
Dietary fiber 10.3 g 37%
Carbohydrate 15.2 g 0%
Net carbs 53.9g
Aminoacids
Nutrient Amount DV
Alanine 0.817 g 0%
Arginine 0.778 g 0%
Aspartic acid 1.572 g 0%
Cysteine 0.182 g 0%
Glutamic acid 3.183 g 0%
Glycine 0.587 g 0%
Histidine 0.471 g 0%
Isoleucine 0.801 g 0%
Leucine 1.606 g 0%
Lysine 0.854 g 0%
Methionine 0.347 g 0%
Phenylalanine 0.865 g 0%
Proline 1.379 g 0%
Serine 0.777 g 0%
Threonine 0.74 g 0%
Tryptophan 0.269 g 0%
Tyrosine 0.685 g 0%
Valine 0.972 g 0%
Minerals
Nutrient Amount DV
Calcium 367.95 mg 28%
Copper 0.27 mg 31%
Fluoride 0 mcg 0%
Iron 2.64 mg 15%
Magnesium 106.05 mg 25%
Manganese 0.65 mg 28%
Phosphorus 473.7 mg 38%
Potassium 414.9 mg 9%
Selenium 9.39 mcg 17%
Sodium 218.85 mg 10%
Zinc 2.6 mg 24%
Other
Nutrient Amount DV
Water 108.189 g 0%
Ash 2.88 g 0%