How much protein is in pumpkin black bean quesadillas with smoky spices?

Each of the 4 servings has 13 g of protein, 10 g of fiber and 296 calories, calculated from USDA FoodData Central values for every ingredient.

What can I substitute in pumpkin black bean quesadillas with smoky spices?

Use a minced chipotle in adobo instead of the chili powder — gives real chipotle heat and deeper smokiness. start with half a pepper.. Use mashed roasted butternut squash or sweet potato instead of pumpkin puree — makes the filling a little sweeter and thicker. good for using up leftovers.. Use pinto beans instead of black beans — makes the filling creamier and milder, more like refried beans.. Add ½ cup shredded vegan cheese to the filling — makes it gooier and holds the quesadilla together more, but it's richer..

Does pumpkin black bean quesadillas with smoky spices contain gluten?

Yes — the ingredient list includes gluten. Check the labels on the products you buy if you're cooking for an allergy.

Pumpkin Black Bean Quesadillas with Smoky Spices

Crisp pumpkin black bean quesadillas with a creamy, smoky filling of pumpkin, nutritional yeast, cumin and smoked paprika. Ready in about 20 minutes.

Prep: 7 min
Cook: 12 min
Serves: 4

Pumpkin Black Bean Quesadillas with Smoky Spices — Crisp pumpkin black bean quesadillas with a creamy, smoky filling of pumpkin, nutritional yeast, cumin and smoked paprika. Ready — Illustration generated by AI · SDXL

Pumpkin Black Bean Quesadillas with Smoky Spices is a vegan lunch recipe made with pumpkin puree (not pumpkin pie filling), black beans, nutritional yeast. It takes 19 minutes of hands-on time, serves 4, and each serving has 296 calories, 13 g of protein and 10 g of fiber.

Pumpkin puree does the job cheese usually does here. Mashed with half the beans and some nutritional yeast, it turns thick and savory and holds the tortilla together while the other beans stay whole for texture. Smoked paprika, cumin and a little chili powder give it a chipotle-style smokiness without hunting down canned chipotles, and lime keeps the pumpkin from tasting too sweet.

Ingredients

4 servings

Filling

1 cuppumpkin puree (not pumpkin pie filling)
1 canblack beans, drained and rinsed, 15-oz can, about 1½ cups
3 tbspnutritional yeast
1 tspground cumin
1 tspsmoked paprika
½ tspchili powder
1 clovegarlic, finely grated or minced
½ tspsalt
1 tbsplime juice
⅓ cupred onion, finely diced
¼ cupfresh cilantro, chopped

Assembly

4 large flour tortillas (about 10-inch), check the label; most are vegan, but a few contain lard
2 tspolive oil, for the pan
½ cupsalsa, for serving (optional)
1 mediumavocado, sliced, for serving (optional)

Kit: 12-inch skillet or griddle, mixing bowl, fork or potato masher, spatula

Tips

Mashing half the beans into the pumpkin is what keeps the filling from sliding out. Don't skip it, and don't overfill.
Pat the rinsed beans dry before mixing. Extra water makes the tortillas steam instead of crisp.
To keep the first batch crisp, set it on a rack in a 200°F oven while you cook the second.

Swap ideas

Use a minced chipotle in adobo instead of the chili powder: Gives real chipotle heat and deeper smokiness. Start with half a pepper.
Use mashed roasted butternut squash or sweet potato instead of pumpkin puree: Makes the filling a little sweeter and thicker. Good for using up leftovers.
Use pinto beans instead of black beans: Makes the filling creamier and milder, more like refried beans.
Add ½ cup shredded vegan cheese to the filling: Makes it gooier and holds the quesadilla together more, but it's richer.

The numbers

296kcal per serving

Protein12.6 g

25% DV

Fiber10.2 g

36% DV

Carbs47.2 g

17% DV

Fat6.9 g

9% DV

Everything else · 4 servings per recipe

Saturated fat: 2 g 10%
Sugars: 4.8 g
Sodium: 678 mg 29%
Potassium: 540 mg 11%
Calcium: 119 mg 9%
Iron: 4.9 mg 27%
Vitamin C: 5 mg 6%
Vitamin B12: 14.07 µg 586%

% Daily Value on a 2,000 calorie diet. Calculated from USDA FoodData Central values for each ingredient; optional ingredients are excluded. Estimates vary with brands and portions.

Sources: Pumpkin, canned, without salt, Beans, black, mature seeds, cooked, boiled, without salt, Nutritional Yeast Seasoning by BRAGG (fortified; legacy USDA Branded Foods entry as reproduced by NutritionValue.org), Spices, cumin seed, Spices, paprika, Spices, chili powder, Garlic, raw, Salt, table, Lime juice, raw, Onions, raw, Coriander (cilantro) leaves, raw, Tortillas, ready-to-bake or -fry, flour, refrigerated, Oil, olive, salad or cooking

Method

In a mixing bowl, combine the pumpkin puree, half of the black beans, nutritional yeast, cumin, smoked paprika, chili powder, garlic and salt. Mash with a fork or potato masher until the beans are mostly broken down and the mixture is thick and spreadable.
Stir in the remaining whole black beans, lime juice, red onion and cilantro. Taste and add more salt or chili powder if needed.
Lay the tortillas flat. Spread a quarter of the filling (about ¾ cup) over one half of each tortilla, leaving a ½-inch border, then fold the empty half over and press down gently.
Heat a 12-inch skillet over medium heat and brush with 1 teaspoon of the oil. Add two folded quesadillas with the straight edges toward the center of the pan.
Cook until the underside is golden brown with crisp spots, 3–4 minutes. Flip carefully with a wide spatula, press lightly, and cook the second side until golden and the filling is hot all the way through, 2–3 minutes more. Turn the heat down a notch if the tortillas brown before the filling is warm.
Move the cooked quesadillas to a cutting board. Add the remaining oil to the pan and cook the other two the same way.
Let the quesadillas rest for 1 minute so the filling sets, then cut each into 3 wedges. Serve with salsa and avocado.

Storage: Keep the filling in an airtight container in the fridge for up to 4 days and assemble quesadillas fresh. Cooked quesadillas keep in the fridge for up to 2 days. Reheat them in a dry skillet over medium-low heat, 2–3 minutes per side, so they crisp up again.

Questions

How much protein is in pumpkin black bean quesadillas with smoky spices?: Each of the 4 servings has 13 g of protein, 10 g of fiber and 296 calories, calculated from USDA FoodData Central values for every ingredient.
Is pumpkin black bean quesadillas with smoky spices vegan?: Yes. It contains no dairy, eggs, honey or other animal products.
How long does pumpkin black bean quesadillas with smoky spices take to make?: 7 minutes of prep and 12 minutes of cooking, so 19 minutes of hands-on time.
Can you make pumpkin black bean quesadillas with smoky spices ahead?: Keep the filling in an airtight container in the fridge for up to 4 days and assemble quesadillas fresh. Cooked quesadillas keep in the fridge for up to 2 days. Reheat them in a dry skillet over medium-low heat, 2–3 minutes per side, so they crisp up again.
What can I substitute in pumpkin black bean quesadillas with smoky spices?: Use a minced chipotle in adobo instead of the chili powder — gives real chipotle heat and deeper smokiness. start with half a pepper.. Use mashed roasted butternut squash or sweet potato instead of pumpkin puree — makes the filling a little sweeter and thicker. good for using up leftovers.. Use pinto beans instead of black beans — makes the filling creamier and milder, more like refried beans.. Add ½ cup shredded vegan cheese to the filling — makes it gooier and holds the quesadilla together more, but it's richer..
Does pumpkin black bean quesadillas with smoky spices contain gluten?: Yes — the ingredient list includes gluten. Check the labels on the products you buy if you're cooking for an allergy.

Nutrition is calculated from USDA data for every ingredient — how we work it out.

Published October 4, 2026 ·Mexican-inspired