Black Bean Cheese Quesadilla

• 70 g (1 large (70 g) whole-wheat tortilla) — Whole-wheat tortilla
• 100 g (100 g canned black beans, drained and rinsed) — Low-sodium canned black beans, drained and rinsed
• 35 g (35 g cheddar cheese, grated) — Cheddar cheese
• 4 g (1 tsp (4 g) avocado oil) — Avocado oil

Method

1. 1Rinse the black beansRinse the black beans under cool water for 20 seconds, drain thoroughly, and weigh 100 g.45 secLook for: The beans are clean and no rinse water collects beneath the strainer.Safety: Use a clean strainer and refrigerate the opened can remainder.
2. 2Mash the black beansMash the beans with a fork until about half are broken and half remain whole.45 secLook for: The beans hold together when pressed but retain visible whole beans.Safety: Use a stable bowl on a dry counter.
3. 3Fill the tortillaSpread the beans over one half of the tortilla, scatter all cheddar evenly over the beans, and fold the empty half across.1 minLook for: The filling reaches close to the folded edge without spilling out.Safety: Declare milk and wheat allergens.
4. 4Heat the skilletBrush all avocado oil across a nonstick skillet and warm it over medium heat for 45 seconds.45 secLook for: The oil forms a thin shimmering film without smoke.Safety: Keep the skillet handle turned inward.
5. 5Crisp the first sidePlace the folded quesadilla in the skillet and cook for 2 minutes, pressing gently with a spatula.2 minLook for: The underside is golden and the cheese has begun to soften.Safety: Lift an edge with the spatula rather than fingers.
6. 6Flip, finish, and cutFlip the quesadilla and cook for 90 seconds, rest it on a board for 30 seconds, then cut into three wedges.2 minLook for: Both sides are crisp, the beans are steaming, and the cheddar is fully melted.Safety: The center should be steaming hot; refrigerate leftovers within 2 hours.