Black Bean and Vegetable Quesadillas

These yummy quesadillas make a quick and easy lunch or dinner!

Course Main Course

Cuisine Mexican

Keyword Cheddar Cheese, Tortillas, Vegetables, Whole Wheat Tortillas, Cayenne, Frozen Corn, Beans, Zucchini, Cheese, Black Beans, Corn, Spinach, Cayenne Pepper, Quesadillas

Dietary Need Vegetarian

Cooking Method Stovetop, Skillet

Program Cooking Matters

Prep Time 25

Cook Time 20

Total Time 45

Servings

Calories 253kcal

Author Chef Deborah Kelly

Equipment

Stovetop
Box Grater
Large Skillet with Lid
Medium Bowl
Colander

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

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