Black Bean and Vegetable Quesadillas
Recipe by: Chef Deborah Kelly
Prepared by: Susan Mills-Gray, Nutrition Specialist, University of Missouri Extension
June 16, 2013
Makes 6 servings, 1 folded quesadilla per serving
- 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
- 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.
- 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.
(Amount per serving, 1 folded quesadilla)
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®
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.
Last update: Friday, April 03, 2015