These Corn & Black Bean Quesadillas are popular for their ease of preparation and versatility. Serve them topped with a poached egg for breakfast, over greens for lunch or with a side of brown rice for dinner. This Mexican favorite offers a healthy version by reducing the size of the tortillas, the amount of cheese and using low sodium beans.
If you have kidney disease, the plant based proteins and low sodium ingredients make this a great option unless you are on a potassium restricted diet. The potassium in this dish can add up quickly because of the beans. If you’re on a lower potassium diet, see the notes for suggestions for lowering the potassium content. To learn more about helpful vs harmful potassium, check out this blog post.
Try them for a delicious kidney-healthy, kidney-friendly snack.
Dr. Blake’s Top Tip: For a crispier finish, brush the tortillas lightly with olive oil before cooking. And don’t forget to pair these with Avocado Lime Crema and Salsa Fresca for the perfect creamy and tangy complement!
- Yield: 8 Servings
Ingredients
1 15-ounce can low sodium black beans
1/4 cup water
1/2 teaspoon chile powder
1/2 teaspoon cumin
8 6-inch corn tortillas
1/2 cup corn, fresh, canned or frozen, cooked
1/2 cup shredded cheddar cheese
1 teaspoon extra virgin olive oil
Lime wedges, for serving, optional
Cilantro sprigs, for serving, optional
Instructions
1 Place a colander over a bowl and drain the beans, reserving the juice. Rinse the beans in cold water. Combine the beans, ¼ cup reserved bean juice, ¼ cup water, chile powder and cumin in a small saucepan over medium-low heat. Simmer until heated through, stirring occasionally, 10 minutes. Using a potato masher or fork, mash the beans.
2 Spread 4 tortillas with ¼ cup mashed black beans. Sprinkle 2 tablespoons of corn and 2 tablespoons of cheese over the beans and top with a tortilla.
3 Heat the olive oil in a large non-stick sauté pan over medium heat. Place the tortillas in the pan and cook until golden brown, about 3 minutes per side, working in batches if necessary.
4 Transfer the quesadillas to a cutting board and slice into quarters. Top each quarter with a tablespoon of Avocado Lime Crema and Salsa Fresca. Serve with lime wedges and cilantro sprigs, if desired.
Notes
For low potassium diets, omit the avocado and tomato and use a tablespoon of black beans per quesadilla. Reduce black beans to 1 cup and leave off Avocado Lime Crema and Salsa Fresca. That will lower the potassium from 418 mg to 171 mg.
- Low Sodium
- Low Sugar
