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Black bean quesadilla

Crisp whole-grain quesadilla with black beans, corn, tomato and cheese.

Black bean quesadilla cut into golden triangles.
331 kcal per servingPrep time: 20 minServings: 1Quick mealPan-toastedBlack beans

Ingredients

  • 1 whole-grain tortilla
  • 120 g cooked black beans
  • 50 g sweetcorn
  • 1 small tomato, diced
  • 35 g grated cheese and cumin

Method

  1. Mash half the beans with cumin and spread over one half of the tortilla.
  2. Add whole beans, corn, tomato and cheese and fold the tortilla.
  3. Toast in a dry pan for 3 minutes per side and cut into wedges.

Calories in context

At 331 kcal per serving, this dish is about 17% of a 2000 kcal daily reference intake — the standard reference amount used on nutrition labels, not a personal target.

Eaten as a fast meal — lunch on the go, a light dinner, or a snack-sized plate, it is one part of a day whose real total depends on your own body, activity level and goals, not on any single recipe. For a calorie range that reflects those, rather than a generic reference figure, the tools below can help.

Calculate daily calorie needsUse the BMI calculator

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This tool is informational and does not constitute a diagnosis or medical advice. Consult a healthcare professional.