Black Bean and Vegetable Quesadillas
These yummy quesadillas make a quick and easy lunch or dinner!
Ingredients
- ½ can Black Beans 15½ ounce can; no salt added
- 2 Zucchini Medium
- 1 bunch Spinach Fresh; about 4 cups
- 1 ear Corn Or 1 cup canned corn
- 4 ounces Cheddar Cheese Low-fat
- 1 Tablespoon Canola Oil
- 1 pinch Cayenne Pepper
- 2 teaspoons Water
- ½ teaspoon Ground Black Pepper
- 6 Tortillas 8-inch; whole wheat
- Non-Stick Cooking Spray
- 3 Tablespoons Cilantro Optional; fresh
Equipment
- Stovetop
- Box Grater
- Large Skillet with Lid
- Medium Bowl
- Colander
Instructions
- In a colander, drain and rinse black beans.
- Rinse zucchini. Cut into thin slices or shred with a grater.
- Rinse and chop fresh spinach. If using fresh cilantro, rinse and chop now.
- If using fresh corn, peel. Use a knife to cut corn kernels off of the cob. If using canned corn, drain.
- Grate cheese.
- In a large skillet over medium-high heat, heat oil. Add zucchini and cayenne pepper. Cook until zucchini is semi-soft, about 5 minutes.
- Add corn and spinach. Cover and cook until tender, stirring a few times, about 5 minutes more. Remove from heat.
- Add black beans to the veggie mixture. Stir to combine. Smash beans lightly with a fork. Add 1-2 teaspoons water to make a bean-and-veggie paste.
- Season mixture with black pepper. If using cilantro, add now. Transfer mixture to a medium bowl. Reserve skillet.
- Spread vegetable mixture evenly on half of each tortilla. Top with cheese. Fold tortillas over. Press lightly with spatula to flatten.
- Spray skillet lightly with non-stick cooking spray. Heat over medium-high heat. Add one folded tortilla. Cook about 4 minutes per side, or until both sides of tortilla are golden brown. Repeat until all quesadillas are cooked.
- Cut each quesadilla into 2 wedges. Serve while hot.
Notes
- Add your favorite veggies to the filling. In place of zucchini and spinach, use up leftover cooked veggies like collards, squash, or bell peppers.
- To cut costs, use frozen spinach. Defrost, drain, and squeeze completely dry before adding.
- When selecting whole wheat tortillas, compare nutrition facts labels and look for options lower in sodium and saturated fat and with no trans fat.
- Top with low-fat yogurt or salsa.
- Use the remaining beans in a soup or to top a salad.
Nutrition
Nutrition Facts
Black Bean and Vegetable Quesadillas
Amount per Serving
Calories
253
Calories from Fat 63
% Daily Value*
Fat
7
g
11
%
Saturated Fat
2
g
13
%
Trans Fat
1
g
Cholesterol
4
mg
1
%
Sodium
452
mg
20
%
Potassium
608
mg
17
%
Carbohydrates
35
g
12
%
Fiber
7
g
29
%
Sugar
5
g
6
%
Protein
13
g
26
%
Vitamin A
5532
IU
111
%
Vitamin C
28
mg
34
%
Calcium
234
mg
23
%
Iron
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Beans, Black Beans, Cayenne, Cayenne Pepper, Cheddar Cheese, Cheese, Corn, Frozen Corn, Quesadillas, Spinach, Tortillas, Vegetables, Whole Wheat Tortillas, Zucchini