Black Bean and Vegetable Quesadillas

Black Bean and Vegetable Quesadillas

Chef Deborah Kelly
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