This is the type of meal that in a restaurant, if you’re not careful, could be a major diet de-railer.
Fortunately, I’ve got a lightened up version that’s easy and ready in 15 minutes.
There’s a reason certain food just gives you those warm, fuzzy, comfort food feelings. Melted cheese, slathered between tortilla shells, and topped off with big dollops of sour cream and guac is one of them.
No sour cream here, but my version still has the melted cheese and big chunky pieces of avocado. I kept the recipe vegan by using vegan cheese and paid attention to portion size. Sure, gobs of cheese and big portions are nice, but not realities when trying to lighten things up.
I filled the quesadilla with chunky corn and bean salsa (Ralph’s storebrand) or Cowboy Caviar would work great. If you’re inclined to sweat down onions and mushrooms to boost the flavor and provide a meat-like texture, without adding meat or virtually any calories, mini portobellas are great.
For the tortilla shells, rather than using big, white, empty-calorie shells, I used whole wheat fajita-sized shells, which are each packed with 40% of daily fiber, and only 80 calories. Usually I love everythingThey’re super soft and don’t taste wheaty. I much prefer them to the Trader Joe’s low carb 60-calorie shells. Sorry, Trader.
For the avocado-mango-chipotle salsa, you can halve the recipe if you don’t want extra. However, I really dislike halving one avocado recipes because then what am I going to do with the other half?
I prefer to use the whole avocado and have leftovers of the completed recipe, rather than a lone brown half.
The overall stats will vary based on brands and exact ingredients used, and if you want a complete nutritional profile, you’ll have to use an online service to help you calculate it. I don’t have time or desire. Rough estimates, big picture, that’s me.
Quesadillas
Whole wheat fajita shells or soft taco shells , 80 calories each = 160 calories for two
1/4 cup chunky bean and corn salsa = 60 calories
1/4 cup shredded cheese. Daiya is vegan, or use a reduced fat Mexican blend = 80 calories
Total = 300 calories
Avocado Mango Salsa
1 avocado = 320 calories
1 cup diced mango = 100
Total =420 calories, but this would be a very large salsa portion
The entire plate, and I’m sure you’d be stuffed = 720 calories
For me, half the quesadilla and not quite half the salsa was plenty, about 350 calories, and I was more than satisfied.
Plant-based meals like this that are full of fiber from the beans, corn, mango, avocado, and tortilla shells keep you full for a long time. The healthy fat in the avocado, and the protein in the beans and cheese, make the quesadillas hearty and satisfying.
The slight kick in the corn and bean salsa used in the quesadilla filling, coupled with the chipotle seasoning in the avo-mango salsa, provide rich, bold, smoky flavors with just a touch of heat.
There’s enough cheese to provide the cheesy, chewy quality I crave, while the soft and chewy fajita shells boost the chewiness even more.
The sweet mango and tart lime juice are a perfect pairing and add refreshing lightness.
Lightened up comfort food is do-able. In 15 minutes at that.
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Lightened Up Corn and Bean Quesadillas with Avocado-Mango-Chipotle Salsa
Ingredients
Avocado-Mango-Chipotle Salsa
- 1 medium ripe Hass avocado, peeled, pitted, and diced in 1/4-inch pieces
- 1 cup diced mango, in 1/4-inch pieces (I used frozen)
- juice from 1/2 lime
- about 1 teaspoon chipotle seasoning, or to taste
- pinch salt and pepper, optional and to taste
Corn and Bean Quesadillas
- 2 fajita or soft taco shells (try fajita whole wheat
- ¼ cup chunky bean and corn salsa (I used a storebrand, or try Cowboy Caviar
- ¼ cup shredded cheese (Daiya
Instructions
- Avocado-Mango-Chipotle Salsa – Combine all ingredients in a small bowl, tossing gently to mix thoroughly.
- Taste salsa and adjust chipotle seasoning, salt, pepper, or lime juice ratios if necessary. Cover with plasticwrap to help prevent oxidation of avocado; set aside while preparing the quesadilla. Salsa is best fresh, but extra will keep for up to 2 days airtight in the refrigerator, although some oxidation will occur.
- Corn and Bean Quesadillas – Place one fajita shell into a non-stick skillet.
- Spoon on salsa in an even flat layer, leaving a small bare 1/2-inch margin around the perimeter.
- Evenly sprinkle with cheese.
- Top with the other fajita shell.
- Turn stove to medium-high heat, and once pan is warm, cook for about 3 minutes on first side. If you have a lid, cover skillet to encourage cheese to melt.
- Uncover skillet, flip quesadilla over, and cook on second side for 1 to 3 minutes, or until done to taste preference.
- Transfer quesadilla from skillet to plate, top with Avocado Mango Chipotle Salsa, and serve immediately. Quesadillas are best warm and fresh.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
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Oh my goodness! These quesadillas look awesome! gotta love the salsa!
Oh man, that salsa! I could just eat that with a spoon! These look so good, Averie! I love that they are lightened up, so now quesadillas for lunch can be any everyday thing. Yeah!
Thanks, Tieghan! :)
So, I love plant-based meals, adore mango salsa, and have been craving quesadillas. Can you say my perfect recipe? This looks divine! :)
That salsa looks sooooo good!! Lovely!
These quesadillas look incredible—I love the mango-avocado salsa….they look so good together! pinned. :)
Thanks for pinning Sarah!
These look so delish! We make quesadillas all the time in our house so I think the addition of a fresh salsa like this would really spice things up!
Also, I love your full-size related post pictures. I’m gonna go check out those southwestern sweet potatoes next! And then the mozzarella sticks… and then who knows? I might be here all day.
Glad you like the related recipes/pics. I figure give some options of other things that may catch your eye, and glad yours was caught :)
I make quesadillas every week (without fail) for dinner. I can never get enough of them. But this version sounds so much more exciting than my own–which usually just involve refried beans, sautéed onions, greens, cilantro, etc.etc.
Love that mango chipotle salsa!!!
Your version sounds pretty amazing, my friend :) I am still dying over those choc muffins of yours from 2 days ago though!
I may make these for super bowl Sunday. :) I love anything mango and avocado together so bring it onnnn.
Well if you do, LMK! :)
We enjoy making quesadillas for an easy dinner or snack. I am loving this corn and bean version! And avocado mango chipotle salsa? Count me in :)
This look delicious! That word is so overused in the blog world, but that’s exactly what comes to mind when I see the combinations you use here. Esp love that you used mango. It makes everything taste so fresh!
It’s so funny you say that about the word delicious. A writing coach of mine about 3-4 years ago told me to NEVER use that word. What does that mean? Delicious. Well to me a big salad with kale and homemade salad dressing or a gooey brownie is delicious and to others a big juicy half raw steak is; to each her own. So I always try to describe the food in ways other than ‘delicious’. Means so many different things depending on who says it and who the audience is!
My stepdaughter will be here this weekend and I was thinking about what to make. Thanks for this great solution! We loved the stuffed sweet potatoes and these quesadillas look every bit as good. I’m glad there will be leftover salsa–I think I’ll be eating it straight up!!
So good straight up! And have fun with your step daughter and if you try this, LMK!
Loving the Avocado-Mango-Chipotle Salsa on these quesadillas, Averie! I haven’t had breakfast yet and now I want nothing but these quesadillas. ;) Thanks for sharing!
Quesadillas are one of those things I forget about which is silly, they are so easy and perfect (well, anything with melted cheese is perfect;)). Thanks for reminding me I need more quesadillas in my life! Especially this time of year when life is super-busy.
Easy is BEST!
I just ate and I want to make this now! That loaded Quesadilla certainly hits all the rights notes for my corn addicted self. A definitely note worth picture of the salsa too.
Thanks, Belinda! I really don’t like these pics but it was a cloudy day, the avo was so pale, the dishes so bright yet dim? Gah. Not my favorite shoot so thank you :)
Oh man – how wrong is it that I want this right now at 2AM?! I mean, it’s lightened up so it could work as a perfectly acceptable late night snack!
This is YOUR kind of food, that is for sure :)
I LOVE the idea of an avocado mango salsa! Definitively making this delicious dish this week – it looks stunning!
Thanks Ceara & if you try it, LMK!