Black Bean & Mango Quesadillas
Black Bean and Mango Quesadillas - 10 Months+
- 1 can organic black beans (no salt added)
- ½ of a mango cubed (for a video on mango cutting click HERE)
- 1 tbsp olive oil
- The juice from ½ a lime
- Chopped parsley & cilantro (about 2 tbsp)
- Pinch of S&P
- 3-4 whole wheat tortillas or flat bread.
- 1 cup shredded cheddar cheese
Drain and rinse the beans well. Add beans, mango cubes, olive oil, lime juice, herbs and S&P to food processor. Blend until creamy texture is reached, the mix should still be chunky (about 30 seconds - 1 minute). Cut tortillas into quarters. Top one quarter with bean mix and sprinkle with cheese. Cover with another quarter of tortilla. Repeat, this recipe should make about 8 quesadilla pieces. Grill by toasting on a pan in the toaster oven for 3 minutes or a 350 degree oven for 3-5 minutes. Cut the quesadillas into bite size pieces depending on the age of your child. This is a healthy recipe the whole family will love and perfect for toddlers learning to feed themselves. You can keep the bean mixture for up to 3 days in the fridge or 3 months in the freezer. The bean mixture makes a great dip too!
Some of the Awesome Health Benefits:
-Black beans are rich in dietary fiber, high quality protein and powerful antioxidants.
-Mangoes are one of the best sources of beta-carotene, quercetin and astragalin. These are powerful antioxidants helping to prevent heart disease, cancer, premature aging and degenerative diseases.
This recipe is Vegetarian. It can be gluten-free if you substitute gluten-free tortillas. It can be dairy-free if you do not add the cheese or use a soy cheese.