Cottage Cheese and Black Bean Vegetarian Quesadillas
1 tortilla of cottage cheese and black bean vegetarian quesadillas contains 294 Calories. The macronutrient breakdown is 57% carbs, 13% fat, and 31% protein. This is a good source of protein (40% of your Daily Value), fiber (24% of your Daily Value), and potassium (12% of your Daily Value).
- Makes
- 1 tortilla
- Prep Time
- 5 minutes
- Cook Time
- 2 minutes
Ingredients
Directions
- Combine beans, cheese and half salsa in a medium bowl. Place tortillas on a work surface. Divide filling amongst half of each tortilla. Fold tortillas in half, pressing gently to flatten.
- Microwave approximately 45 seconds to 1 minute 15 seconds or more depending on your microwave.
- Serve the quesadillas with the remaining salsa.
Nutrition Facts
For 1 tortilla of cottage cheese and black bean vegetarian quesadillas (289g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 294 | |
| Fats | 4g | 5% |
| Saturated fats | 1g | 7% |
| Trans fats | 0g | |
| Cholesterol | 5mg | 2% |
| Sodium | 1331mg | 58% |
| Carbs | 42g | 15% |
| Net carbs | 35g | |
| Fiber | 7g | 24% |
| Sugar | 7g | |
| Protein | 23g | |
| Calcium | 170mg | 17% |
| Iron | 3mg | 39% |
| Potassium | 549mg | 12% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 190μg | |
| Caffeine | 0mg | |
| Choline | 47mg | 9% |
| Copper | 0.3mg | 29% |
| Fluoride | 51μg | |
| Folate (B9) | 112μg | 28% |
| Lycopene | 4087μg | |
| Magnesium | 47mg | 11% |
| Manganese | 0.5mg | 20% |
| Niacin | 3mg | 18% |
| Pantothenic acid | 1mg | 12% |
| Phosphorus | 331mg | 47% |
| Retinol | 12μg | |
| Riboflavin (B2) | 0.3mg | 27% |
| Selenium | 23μg | 42% |
| Theobromine | 0mg | |
| Thiamine | 0.4mg | 31% |
| Vitamin A IU | 360IU | |
| Vitamin A | 28μg | 3% |
| Vitamin B12 | 1μg | 30% |
| Vitamin B6 | 0.3mg | 20% |
| Vitamin C | 3mg | 3% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 1mg | 8% |
| Vitamin K | 6μg | 5% |
| Zinc | 1mg | 11% |
| Sugars | ||
| Sugar | 7g | |
| Sucrose | 0.5g | |
| Glucose | 1g | |
| Fructose | 1g | |
| Lactose | 0g | |
| Maltose | 1g | |
| Galactose | 0g | |
| Starch | 20g | |
| Fats | ||
| Saturated fats | 1g | 7% |
| Monounsaturated fats | 2g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 2g | |
| Cystine | 0.3g | |
| Glutamic acid | 5g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 1g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 2g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.3g | |
| Tyrosine | 1g | |
| Valine | 1g | |
