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Black Bean and Vegetable QuesadillasBlack Bean and Vegetable Quesadillas

Recipe by: Chef Deborah Kelly

Prepared by: Susan Mills-Gray, Nutrition Specialist, University of Missouri Extension

June 16, 2013

 

Yield

Makes 6 servings, 1 folded quesadilla per serving

 

Ingredients

  • 1/2 (15½-ounce) can black beans, no salt added
  • 2 medium zucchini
  • 1 bunch fresh spinach (about 4 cups)
  • 1 ear fresh corn or 1 cup canned corn
  • 4 ounces low-fat cheddar cheese
  • 1 tablespoon canola oil
  • Pinch ground cayenne pepper
  • 1-2 teaspoons water
  • 1/2 teaspoon ground black pepper
  • 6 (8-inch) whole wheat flour tortillas
  • Non-stick cooking spray
  • Optional Ingredient: 3 tablespoons fresh parsley or cilantro

 

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.

 

Chef's 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.
  • Top with low-fat yogurt or salsa.
  • Use the remaining beans in a soup or to top a salad.

 

Nutrition Information

(Amount per serving, 1 folded quesadilla)
Calories: 250

Calories from fat: 60
Fat: 6 g (Saturated fat: 1 g, Trans fat: 0 g)

Cholesterol: 5 mg
Sodium: 500 mg
Carbohydrate: 37 g
Fiber: 7 g

Sugars: 6 g
Protein: 13 g

 

Recipe courtesy of Share Our Strength's Cooking Matters 

 

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Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to http://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.

 


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