This delicious and nutritious recipe would be great with any veggies you have on hand.

Average Cost: $15.25
Prep Time: 10 minutes
Average Cook Time: 20 minutes
Average Servings: 6

Recipe Source:


  • ½ (15½-Ounce) can black beans, no salt added
  • 2 Medium zucchini
  • 1 Bunch fresh spinach (about 4 cups)
  • 1 Can corn
  • 4 Ounces low-fat cheddar cheese
  • 1 Tbsp canola oil
  • Pinch ground cayenne pepper
  • Pinch black pepper
  • 1–2 tsp water
  • 6 (8-Inch) whole wheat flour tortillas
  • Non-stick cooking spray


Step 1

In a colander, drain and rinse black beans, set aside then drain and rinse corn. Rinse zucchini. Cut into thin slices or shred with a grater. Rinse and chop fresh spinach. Grate cheese.

Step 2

In a large skillet over medium-high heat, heat oil. Add zucchini and cayenne pepper. Cook until zucchini is semi-soft, about 5 minutes.

Step 3

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.

Step 4

Spread vegetable mixture evenly on half of each tortilla. Add grated 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.

Step 5

Cut each quesadilla into 2 wedges. Serve while hot.

Utensils Needed

  • Box grater
  • Can opener
  • Colander
  • Cutting board
  • Fork
  • Measuring spoons
  • Medium bowl
  • Rubber spatula
  • Sharp knife
  • Large skillet with lid


Serving Size: 1 Folded quesadilla

Total Fat7 g
Saturated Fat2 g
Cholesterol5 mg
Sodium360 mg
Total Carbohydrates36 g
Dietary Fiber4 g
Total Sugars5g
Added Sugars0 g
Protein12 g