Black Bean and Veggie Quesadillas
Recipe/Image Source: Cooking Matters
- 1/2 (15 1/2 ounce) can black beans, no salt added
- 2 medium zucchini
- 1 bunch fresh spinach
- 1 cup canned corn
- 4 ounces low-fat cheddar cheese
- 1 Tbsp canola oil
- 1 pinch cayenne pepper
- 1-2 tsp water
- 1/2 tsp black pepper
- 6 (8 inch) whole wheat flour tortillas
- non-stick cooking spray
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In a colander, drain and rinse black beans.
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Rinse zucchini. Cut into thin slices or shred with a grater.
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Rinse and chop fresh spinach. If using fresh parsley or cilantro, rinse and chop now.
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Drain canned corn.
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Grate cheese.
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In a large skillet over medium-high heat, heat oil. Add zucchini and cayenne pepper. Cook until zucchini is semi-soft, about 5 minutes.
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Add corn and spinach. Cover and cook until tender, stirring a few times, about 5 minutes more. Remove from heat.
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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.
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Season mixture with black pepper. If using parsley or cilantro, add now. Transfer mixture to medium bowl. Reserve skillet.
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Spread vegetable mixture evenly on half of each tortilla. Fold tortillas over. Press lightly with spatula to flatten.
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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.
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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.
- Compare labels for sodium/ saturated fat and look for no trans fat when selecting whole wheat tortillas.
