Poblano, Mango, Avocado and Black Bean Quesadillas

by Anjali @ The Picky Eater on March 6, 2012

I know what you’re thinking.

Mango with Black Beans and Cheese? That sounds … not so great.

That was my husband’s first reaction when I mentioned that I’d be making this recipe for dinner. It was like disrupting his idea of the quesadillas he grew up with and loved.

But, being the supportive hubby that he is, he agreed to try this creation. That’s one of the things I love about him – even if a recipe freaks him out conceptually, he’ll still be willing to try it for me. I think it’s probably because I’ve built up a pretty good track record of making healthy recipes taste pretty amazing – so he trusts me when I push him to try something new.

This recipe was no different – it was delicious!

It had a wonderful sweet and spicy flavor profile, and had great texture from the veggies and the crispy tortilla. The recipe was inspired by one I found on myrecipes.com, but I’ve made a few modifications to make it healthier, namely the tortillas and the amount of veggies. I also changed the cooking method to make it taste more like traditional quesadillas.

The Ingredients

  • 1  teaspoon olive oil
  • 1 1/2  cups diced red onion  
  • 1/2  teaspoon dried oregano
  • 1/4  teaspoon salt
  • 1/8  teaspoon black pepper
  • 2  poblano peppers, seeded and chopped  
  • 1  (15-ounce) can black beans, rinsed and drained
  • 1 fresh mango, diced
  • 1/3  cup  cubed peeled avocado
  • Whole wheat tortillas, or whole wheat and corn tortillas (any high fiber tortilla will work well)
  • Olive Oil Cooking spray
  • 1/2  cup  (2 ounces) shredded reduced-fat mexican cheese blend

 

 

The Directions

Step 1: Chop all of your veggies. For those of you who don’t know what poblano peppers look like – they look like this:

First I chopped the onions and peppers

Then the mango – the easiest way to cut it is to cut around the seed in 4 thick slices (height wise). On each piece, cut down to the skin in a criss-cross fashion, making a grid. Then invert the mango and then cut the cubes off the skin – here’s a picture of the cubes inverted – it makes it really easy to cut the mango!

Lastly, the avocado – one of my favorite additions to any dish!

Step 2: Heat oil in a large nonstick skillet over medium-high heat. Add onion, oregano, salt, pepper, and poblano, and sauté 5 minutes or until onion is tender. Add beans; cook a few minutes more or until thoroughly heated.

Step 3: Remove from heat; stir in mango and avocado.

Step 4: Now it’s time for assembly. Take one tortilla, and arrange about 3/4 cup of the bean/veggie mixture on half of the tortilla. Sprinkle 2 Tbsp cheese over the bean mixture and fold the tortilla in half.

Step 5: You have two options for cooking. The way I cooked these was by spraying a large pan with cooking spray and heating over medium heat. I placed the quesadilla in the pan, and cooked it on either side until it was lightly browned (a few minutes on each side)

This method is super easy, and perfect if you’re just making a few quesadillas to order (like I was for me and the husband).

If you have to make these in bulk, like for a big family or party – you can cook them all at once using a broiler. Here’s how: Preheat your broiler. Assemble all the quesadillas, place them on a large baking sheet coated with cooking spray. Spray the tops of the quesadillas with cooking spray, and place them under the broiler (in most kitchens this is the top rack of your oven). Broil for 5 minutes or until cheese melts and the tops are nice and golden brown.

Either way you cook them, the inside of the quesadilla should be gooey and melted like this:

Yes, it tastes as good as it looks.

The husband loved this dish – we ate it with a bit of salsa on the side. Each quesadilla has only about 300 calories, with 7g fiber and 13g protein.

With the cheese melted all over the veggies, and the creaminess of the avocado running through the dish, you’ll forget that this is actually good for you! This is the way I like to do comfort food – secretly healthy, and not-so-secretly delicious.

 

Poblano, Mango, Avocado and Black Bean Quesadillas

Total Time: 40 minutes

Yield: 4 servings

Serving Size: 1 quesadilla

Nutritional Info Per Serving: 334 Calories, 9.3g Fat, 753mg Sodium, 54.5g Carbs, 7.2g Fiber, 13.2g Protein

Ingredients

  • 1 teaspoon olive oil
  • 1 1/2 cups diced red onion
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper
  • 2 poblano peppers, seeded and chopped
  • 1 (15-ounce) can black beans, rinsed and drained
  • 1 fresh mango, diced
  • 1/3 cup cubed peeled avocado
  • Whole wheat tortillas, or whole wheat and corn tortillas (any high fiber tortilla will work well)
  • Olive Oil Cooking spray
  • 1/2 cup (2 ounces) shredded reduced-fat mexican cheese blend

Directions

  1. Chop all of your veggies.
  2. Heat oil in a large nonstick skillet over medium-high heat. Add onion, oregano, salt, pepper, and poblano, and sauté 5 minutes or until onion is tender. Add beans; cook a few minutes more or until thoroughly heated.
  3. Remove from heat; stir in mango and avocado.
  4. Now it’s time for assembly. Take one tortilla, and arrange about 3/4 cup of the bean/veggie mixture on half of the tortilla. Sprinkle 2 Tbsp cheese over the bean mixture and fold the tortilla in half.
  5. You have two options for cooking. The way I cooked these was by spraying a large pan with cooking spray and heating over medium heat. I placed the quesadilla in the pan, and cooked it on either side until it was lightly browned (a few minutes on each side). This method is super easy, and perfect if you’re just making a few quesadillas to order (like I was for me and the husband). If you have to make these in bulk, like for a big family or party – you can cook them all at once using a broiler. Here’s how: Preheat your broiler. Assemble all the quesadillas, place them on a large baking sheet coated with cooking spray. Spray the tops of the quesadillas with cooking spray, and place them under the broiler (in most kitchens this is the top rack of your oven). Broil for 5 minutes or until cheese melts and the tops are nice and golden brown.

Notes

Adapted from MyRecipes

http://pickyeaterblog.com/poblano-black-bean-mango-quesadillas/

{ 28 comments… read them below or add one }

meatless mama May 20, 2009 at 6:03 pm

That looks delish, I love mango.

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Anjali @ The Picky Eater May 29, 2009 at 3:13 pm

Thank you!! Mango is one of my favorite tropical fruits too 🙂

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duodishes May 21, 2009 at 8:01 pm

Also love mangoes. They’re really awesome with black beans. Please forgive us as we’d be just forced to sprinkle a little cotija cheese on it! 🙂

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anjalim May 21, 2009 at 8:10 pm

oooohhh cotija cheese would be a great addition to this – good idea!

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Dhana March 6, 2012 at 3:11 pm

Serious drool!

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Anjali @ The Picky Eater March 6, 2012 at 3:14 pm

Haha thank you Dhana! My thoughts exactly 🙂

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Miranda @ Biting Life March 6, 2012 at 8:33 pm

I agree with you – it’s hard to think about mango as a savory ingredient, but it actually works really well with one. A little while ago I used mango in a recipe for the first time with salsa and it was delicious!

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Anjali @ The Picky Eater March 6, 2012 at 10:19 pm

Exactly! Oooh yes – I’ve had mango salsa before – it is so delicious! I’ve never made it at home before though – what was your recipe?

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Parita @ myinnershakti March 7, 2012 at 7:16 am

I love quesadillas because they’re relatively easy to make and easy to change up every now and then. I bet the mango and avocado plus pepper combo was delicious. I think this is a dish most people can get behind!

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Anjali @ The Picky Eater March 7, 2012 at 8:13 am

Totally agree – you can put almost anything in a quesadilla – it’s like a Mexican inspired “sandwich”!

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Kati Mora, MS, RD, Kellogg's FiberPlus(R) Wellness Advocate March 7, 2012 at 9:10 am

These quesadillas look like they are bursting with flavor and fiber! Yum! And I love that you incorporated mangoes – what a fun way to sneak in some fruit servings and enhance the overall taste of the dish.

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Anjali @ The Picky Eater March 7, 2012 at 9:41 am

Thank you so much Kati! You’re right – this recipe makes it super easy to sneak in fruits (mangoes) and veggies (the peppers/onions) into a dish that doesn’t traditionally have either in it! 🙂

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Emily March 7, 2012 at 10:20 am

I love mango salsa, so I’m sure I’d love this! Yum!

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Anjali @ The Picky Eater March 7, 2012 at 3:00 pm

I’m sure you will too! 🙂 Let me know if you try it and how it turns out!

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Guilt Free Desserts March 7, 2012 at 10:42 pm

First time I saw this I was thinking about trying it, I love to experiment with food and this made my day, I’ll be trying this as soon as I can buy the ingredients, and it looks great by the way, thank you for the recipe and the nice post here.

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Anjali @ The Picky Eater March 7, 2012 at 10:46 pm

So glad to hear it!! Can’t wait for you to try this recipe 🙂

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Shannon Fry March 11, 2012 at 8:59 am

This looks incredibly good! Do you think it would keep well to make the day before and warm up at lunchtime the following day? Not sure how well the contents would be refrigerated overnight and rewarmed the next day with mango in it.

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Anjali @ The Picky Eater March 12, 2012 at 10:08 pm

Thanks Shannon!! As for reheating – what I’d suggest doing is making the filling the night before and keeping the cut mango in a separate container. The next day, I’d make the quesadillas with the filling/mangoes and just heat them. If you make the quesadillas with the mangoes and filling the day before, and then try reheating it the next day, it’ll get soggy. Hope that helps!

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Maria March 28, 2012 at 6:50 pm

I TRIED TODAY. MY FAMILY LOVED IT. I ADDED 1 MORE MANGO FOR MORE SWEETNESS, 1 WHOLE AVOCADO, AND A FEW SPRIGS OF CILANTRO. IT WAS DEEELISHH!! 😉

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Anjali @ The Picky Eater March 29, 2012 at 4:23 pm

yaaay!! SO glad to hear that Maria! 🙂

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Nisha Mehta April 8, 2012 at 6:53 am

LOVED IT! So yummy!!

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Anjali @ The Picky Eater April 8, 2012 at 3:48 pm

yaay!! So happy to hear that!

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Bridget81 April 15, 2012 at 1:03 pm

I am going to make this as soon as possible. Alongside my mango salsa! I have a great recipe for it that calls for tomatillos… Yummm!

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Anjali @ The Picky Eater April 20, 2012 at 10:08 pm

Yay! I hope you loved it when you tried it! Your mango salsa sounds delicious! What else do you add to it besides tomatillos? Would love to try it!

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anon February 14, 2013 at 7:20 pm

made it, loved it! quick , easy and tasty. also made the baked falafel and cinnamon rolls. all great. thanks

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Anjali @ The Picky Eater February 17, 2013 at 2:34 pm

Yaay! So happy to hear that! Thanks for letting me know!

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Margie June 26, 2013 at 1:36 pm

Fantastic!!!! These are by far the best. LOved them. Added fresh cilantro with the cheese and heated in skillet. Served with salsa on the side. Will be making these again soon. Thank you. Also, they are easy to prepare.

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Anjali @ The Picky Eater June 27, 2013 at 9:11 am

Yay!! So happy you liked this recipe Margie! Love the idea of melting fresh cilantro into the cheese – yum!!

Reply

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