Black Bean & Vegetable Quesadillas

Servings: 6, Total Time: 20 minutes

A photo of a plate of quesadillas

Prep Time: 20 Minutes

Number of Servings: 6

Calories per Serving: 320

Ingredients

  • ½ (15.5-oz.) can no salt added black beans (drained and rinsed)
  • 1 ear fresh corn or 1 cup canned corn (drained and rinsed)
  • 2 medium zucchinis (shred or sliced thinly, squeeze out excess liquid)
  • 1 bunch fresh spinach (about 4 cups) (roughly chopped)
  • 4 ounces low-fat cheddar cheese (shredded)
  • 1-2 teaspoons water
  • ½ teaspoon ground black pepper
  • Pinch of ground cayenne pepper
  • 6 (8-inch) whole wheat flour tortillas
  • Non-stick cooking spray
  • Optional Ingredients:
  • 3 tablespoons of fresh parsley
  • 3 tablespoons fresh cilantro
  • (4 oz.) green chiles

Instructions

  1. Gather and prepare ingredients.  
  2. Add black beans, black pepper, and cayenne to a bowl and smash lightly with a fork. 
  3. Add the rest of veggies and water to the beans, mix to form a paste. If you don’t shred the zucchini, leave it out of this step, you will add it later.  
  4. Spread veggie mixture on half of each tortilla, add the sliced zucchini (if you didn’t shred it) and grated cheese. 
  5. Fold tortillas over and press lightly to flatten. 
  6. Spray a medium skillet with non-stick cooking spray and place heat on medium-high.  
  7. Add folded tortilla, cook 4 minutes per side or until golden brown. Repeat until all quesadillas are cooked. 

Download Recipe