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Black Bean and Vegetable Quesadillas

Ready In: 45 minutes
Serves: 6
Low Added SugarVegetarian
Load up your quesadilla with beans and veggies for a cheesy, satisfying meal.

What you'll need

Can opener
Colander
Large pan with lid
Medium bowl
Spatula or spoon

Ingredients

Serves 6
15 ounces Black Beans canned, no salt added
2 Zucchini medium
4 cups Spinach Fresh
1 cup Corn canned, fresh
4 ounces Cheddar Cheese low-fat
1 tablespoon Canola Oil
1/2 teaspoon Cayenne Pepper ground
2 teaspoons Water
1/2 teaspoon Black Pepper ground
6 Tortillas Whole wheat flour, 8-inch
3 tablespoons Parsley fresh, chopped (optional) or 3 tablespoons Cilantro fresh, chopped (optional)

Directions

1.

In a colander, drain and rinse black beans.

2.

Rinse zucchini. Cut into thin slices or shred with a grater.

3.

Rinse and chop fresh spinach. If using fresh parsley or cilantro, rinse and chop now.

4.

If using fresh corn, peel. Use a knife to cut corn kernels off of the cob. If using canned corn, drain.

5.

Grate cheese.

6.

In a large skillet over medium-high heat, heat oil. Add zucchini and cayenne pepper. Cook until zucchini is semi-soft, about 5 minutes.

7.

Add corn and spinach. Cover and cook until tender, stirring a few times, about 5 minutes more. Remove from heat.

8.

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.

9.

Season mixture with black pepper. If using parsley or cilantro, add now. Transfer mixture to medium bowl. Reserve skillet.

10.

Spread vegetable mixture evenly on half of each tortilla. Fold tortillas over. Press lightly with spatula to flatten.

11.

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.

12.

Cut each quesadilla into 2 wedges. Serve while hot.

Storage Tips

  • Store in the fridge and then pop in the microwave or oven to reheat.
  • Use the remaining beans in a soup or to top a salad.

Chef's Tips

  • Add your favorite veggies to the filling. In place of zucchini and spinach, use up leftover cooked veggies like collards, squash, or bell peppers.
  • Use any type of bean that you have on hand.
  • To cut costs, use frozen spinach. Defrost, drain, and squeeze completely dry before adding.
  • Top with low-fat yogurt or salsa.

Nutrition Facts

Serving Size 1.00 piece

Serving Per Container 6

Amount Per Serving
Calories 250
% Daily Value*
Total Fat 6 g8%
Saturated Fat 1 g5%
Sodium 500 mg22%
Total Carbohydrate 37 g13%
Dietary Fiber 7 g25%
Protein 13 g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: