Baked Bean and Cheese Quesadillas

Updated April 5, 2023

Introduction

This recipe reimagines the classic quesadilla by prioritizing a balanced, nutritious filling and a lighter, authentic tortilla base, distinguishing it from calorie-dense fast-food versions. Unlike conventional fast-food iterations, which rely on flour tortillas and excessive cheese, this homemade version combines creamy baked beans with shredded cheese, yielding a comforting yet flavorful meal.

Fast-Food vs. Homemade Comparison

Fast-food chains often prioritize convenience over nutritional value. For example:

• A Taco Bell Cheese Quesadilla contains 480 calories and 1,000 mg of sodium.

• A Baja Fresh cheese quesadilla exceeds 1,200 calories and 2,140 mg of sodium.

In contrast, this homemade variation reduces sodium content, uses corn tortillas (higher in fiber and lower in carbs than flour tortillas), and incorporates protein-rich beans for satiety.

Ingredients (Approximate)

• 4 small corn tortillas (6–8 inches in diameter)

• 1 cup baked beans (drained, rinsed; canned or pre-cooked)

• 1 cup shredded cheddar or Mexican-blend cheese

• Optional: 1/4 cup diced red onion, 1 small garlic clove (minced), 1/4 tsp chili powder, 1 tbsp olive oil (for cooking), salt/pepper to taste

Preparation & Cooking Steps

Step 1: Prepare the Baked Bean Filling

• In a small saucepan, combine drained baked beans, 1/4 cup water, and optional diced onion, garlic, chili powder, and a pinch of salt.

• Simmer over low heat for 5–7 minutes, stirring occasionally to thicken into a creamy paste. Adjust consistency with additional water if needed.

• Mash lightly with a fork to retain texture while ensuring the filling is smooth enough to distribute evenly.

Step 2: Assemble and Cook the Quesadilla

1. Preheat oven to 375°F (190°C) or heat a non-stick skillet over medium heat.

2. Spread the bean filling evenly over one half of a corn tortilla, leaving a 1/2-inch border. Sprinkle 1/4 cup cheese over the filling.

3. Fold the tortilla in half, pressing down gently to secure the filling. Brush the top with olive oil (for crispiness) or butter.

4. Bake (parchment-lined baking sheet): 10–12 minutes until the tortilla edges are golden and cheese melts.

Or pan-fry: Cook seam-side down in the skillet for 3–4 minutes, flip, and cook 2–3 minutes more until both sides are crispy and cheese is melted.

Step 3: Serve

Cut into wedges and enjoy immediately. Sprinkle with fresh cilantro or a squeeze of lime for brightness.

Pro Tips

• Leftover Utilization: The bean filling can be stored in the refrigerator for up to 3 days, making this ideal for repurposing leftover baked beans.

• Customization: Add sautéed spinach, diced bell peppers, or a dollop of guacamole for extra texture and nutrition.

• Nutritional Balance: Corn tortillas offer fiber and B vitamins, while beans provide plant-based protein, making this a satisfying, balanced meal.

Featured in: Fast Food for Harried Days

Rating: 4/5 (1,010 reviews) | 86 comments