Black Bean and Veggie Quesadilla

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

Ingredients

• 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

Directions

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

NUTRITION FACTS

Serving Size: 1 Folded quesadilla

Nutrients	Amount
Calories	250
Total Fat	7 g
Saturated Fat	2 g
Cholesterol	5 mg
Sodium	360 mg
Total Carbohydrates	36 g
Dietary Fiber	4 g
Total Sugars	5g
Added Sugars	0 g
Protein	12 g