Low Sodium Corn Quesadilla

Brighten up your dinner table with this flavorful and heart-healthy Low Sodium Corn Quesadilla! Packed with vibrant ingredients like juicy fresh corn kernels, crisp red and green bell peppers, and protein-rich low sodium black beans, this recipe delivers big on taste while keeping the salt in check. Seasoned with a hint of cumin, fresh cilantro, and a refreshing squeeze of lime, these quesadillas are layered with melty low sodium cheese for the perfect balance of creamy and crunchy. Ready in just 30 minutes, they’re a quick and nutritious meal option that’s perfect for busy weeknights or a light weekend lunch. Serve these golden-brown quesadillas with a side of salsa or guacamole for a wholesome Tex-Mex feast your whole family will enjoy!

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 4 pieces Corn tortillas
• 1.5 cups Fresh corn kernels
• 1 medium-sized Red bell pepper
• 1 medium-sized Green bell pepper
• 1 cup Low sodium black beans
• 1 cup Shredded low sodium cheese
• 2 tablespoons Olive oil
• 0.5 teaspoon Ground black pepper
• 0.5 teaspoon Cumin powder
• 0.25 cup Chopped fresh cilantro
• 1 whole Lime

Directions

Step 1

Begin by preparing the vegetables. Dice the red and green bell peppers into small cubes.

Step 2

In a medium-sized bowl, combine the fresh corn kernels, diced bell peppers, and low sodium black beans.

Step 3

Season the vegetable mixture with ground black pepper and cumin powder. Stir well to combine the flavors.

Step 4

Add the chopped fresh cilantro to the mixture, squeezing one fresh lime over it for added flavor. Mix thoroughly.

Step 5

Heat a skillet over medium heat and add one tablespoon of olive oil.

Step 6

Place one tortilla onto the skillet. Add a quarter of the vegetable mixture and spread it evenly over half the tortilla. Top with a quarter cup of shredded low sodium cheese.

Step 7

Fold the tortilla over to cover the filling. Press down gently with a spatula.

Step 8

Cook the quesadilla for about 3-4 minutes, or until the bottom is golden brown. Carefully flip the quesadilla to cook the other side for another 3-4 minutes, or until the cheese is melted and the tortilla is crispy.

Step 9

Remove the quesadilla from the skillet and repeat the process with the remaining tortillas and filling, adding more olive oil to the skillet as needed.

Step 10

Once all quesadillas are cooked, let them cool slightly, then cut each into thirds or quarters and serve warm.

Nutrition Facts

Serving size	(1287.7g)

Amount per serving	% Daily Value*
Calories	1588.1

Total Fat 63.2g	0%
Saturated Fat 22.2g	0%
Polyunsaturated Fat 2.8g
Cholesterol 80mg	0%
Sodium 356.5mg	0%
Total Carbohydrate 209.6g	0%
Dietary Fiber 43.7g	0%
Total Sugars 30.6g
Protein 68.1g	0%

Vitamin D 24IU	0%
Calcium 1115.0mg	0%
Iron 12.4mg	0%
Potassium 2716.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 33.9%

Protein: 16.2%

Carbs: 49.9%