Makes: 2 Servings

Green and Bean Quesadilla

This creamy, colorful quesadilla will leave you feeling completely satisfied with all of the brilliant flavors.  

Prep time: 10 minutes

Cook time: 10 minutes


  • 2 whole-grain tortillas
  • 1 bunch fresh spinach leaves, enough to cover the tortilla, about 1 cup
  • 1/2 cup canned dark red kidney beans, drained and mashed
  • 2/3 cup shredded monterey jack or cheddar cheese
  • 1/2 ripe avocado, peeled and pit removed (optional)
Serving Size: 1/2 of quesadilla  
Nutrients Amount
Calories 376
Total Fat 26 g
Saturated Fat 11 g
Cholesterol 45 mg
Sodium 620 mg
Total Carbohydrate 24 g
Dietary Fiber 14 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 17 g


  1. Put one tortilla on the plate and cover with the spinach leaves.
  2. Top the spinach leaves with the mashed beans.
  3. Top the beans with the cheese.
  4. If you like avocado, put a few slices on top of the cheese.
  5. Put the other tortilla on top of the avocado, gently pressing it down so the top half sticks. (Don’t pat it down too much or the insides will squish out!)
  6. Put the plate in the microwave and heat until the cheese melts, about 45 seconds. Or place a nonstick skillet over medium heat until it’s hot, then place the tortilla in the skillet. Cook until golden brown, about 1-2 minutes on each side.
  7. Set aside to cool a little bit: The spinach and cheese will be extremely hot!
  8. Cut the quesadilla into 8 triangles. Serve with salsa if desired.

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