Black Bean and Vegetable Quesadillas
Load up your quesadilla with beans and veggies for a cheesy, satisfying meal.
What you’ll need
- Can opener
- Cutting board
- Large pan with lid
- Measuring spoons
- Medium bowl
- Spatula or spoon
- Sharp knife
- 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)
- 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 parsley or 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 parsley or cilantro, add now. Transfer mixture to medium bowl. Reserve skillet.
- Spread vegetable mixture evenly on half of each tortilla. 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.
- 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.
- 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.