Makes: 6 servings 

Black Bean and Vegetable Quesadilla

This delicious and nutritious recipe would be great with any veggies you have on hand. 

Ingredients

  • ½ (15½-ounce) can black beans, no salt added
  • 2 medium zucchini
  • 1 bunch fresh spinach (about 4 cups)
  • 1 can corn
  • 4 ounces low-fat cheddar cheese
  • 1 Tablespoon canola oil
  • Pinch ground cayenne pepper
  • Pinch black pepper
  • 1–2 teaspoons water
  • 6 (8-inch) whole wheat flour tortillas
  • Non-stick cooking spray
Serving Size: 1 Folded Quesadilla
 
NutrientsAmount
Calories250
Total Fat7 g
Saturated Fat2 g
Cholesterol5 mg
Sodium360 mg
Total Carbohydrate36 g
Dietary Fiber4 g
Total Sugars5 g
Protein12 g

Directions

  1. In a colander, drain and rinse black beans, set aside then drain and rinse corn.
  2. Rinse zucchini. Cut into thin slices or shred with a grater.
  3. Rinse and chop fresh spinach.
  4. Grate cheese.
  5. In a large skillet over medium-high heat, heat oil. Add zucchini and cayenne pepper. Cook until zucchini is semi-soft, about 5 minutes.
  6. Add corn and spinach. Cover and cook until tender, stirring a few times, about 5 minutes more. Remove from heat.
  7. 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.
  8. Spread vegetable mixture evenly on half of each tortilla. Add grated cheese. Fold tortillas over. Press lightly with spatula to flatten.
  9. 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.
  10. Cut each quesadilla into 2 wedges. Serve while hot.

Source: CookingMatters.org, recipe/black bean and vegetable quesadilla

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