Lite Black Bean and Spinach Quesadillas
Overview:
Looking for a delicious and healthy twist on traditional quesadillas? Look no further than these Lite Black Bean and Spinach Quesadillas! Inspired by a recipe from a vegetarian friend, these quesadillas are packed with flavor and nutrients, making them perfect for a satisfying lunch or snack. With a cooking time of just 20 minutes, they’re quick and easy to prepare, making them ideal for busy days or last-minute meals.
- Cook Time: 10 minutes
- Prep Time: 10 minutes
- Total Time: 20 minutes
- Servings: 4
- Calories: 255.6 per serving
- Rating: ⭐️⭐️⭐️⭐️⭐️
Ingredients:
| Quantity | Ingredient |
|---|---|
| 1/2 | canola oil |
| 1 | purple onion |
| 1 | carrot |
| 1/2 | purple cabbage |
| 2 cups | fresh spinach |
| 3/4 cup | reduced sodium black beans |
| 1 tsp | cumin |
| 1 tsp | chili powder |
| 4 | whole wheat tortillas |
| 1 cup | low-fat sharp cheddar cheese |
| 1/4 cup | feta cheese |
| 1/4 cup | low-fat mozzarella cheese |
| 1/2 cup | low-fat plain yogurt |
| 1/2 cup | salsa |
| 1 | avocado |
Instructions:
-
Sauté Vegetables:
- Heat a skillet over medium heat and add the canola oil.
- Sauté the purple onion, carrot, and purple cabbage for 3-5 minutes until they start to soften.
-
-
Add Spinach and Beans:
- Add the fresh spinach, cilantro, reduced sodium black beans, cumin, and chili powder to the skillet.
- Cook until the spinach is wilted and the beans are heated through. Keep the filling warm.
-
Prepare Tortillas:
- Heat 1 teaspoon of canola oil in another frying pan over medium-high heat.
- Spritz or brush both sides of each tortilla with a small amount of water.
-
Cook Quesadillas:
- Place a tortilla in the heated pan and cook until lightly browned and crisp on both sides.
-
Assemble Quesadillas:
- Spoon the warm filling onto one half of each tortilla.
- Sprinkle each quesadilla with low-fat sharp cheddar cheese, feta cheese, and low-fat mozzarella cheese.
- Fold the tortillas over to create half-moon shapes.
-
Serve:
- Serve the quesadillas hot, topped with a dollop of low-fat plain yogurt, salsa, and sliced avocado.
These Lite Black Bean and Spinach Quesadillas are bursting with flavor and nutrition, making them a wholesome option for any mealtime. Enjoy the combination of crunchy vegetables, savory beans, and gooey cheese wrapped in warm tortillas. Whether you’re a vegetarian or just looking to add more plant-based meals to your diet, these quesadillas are sure to satisfy your cravings while keeping you feeling light and energized. Try them today for a delightful culinary experience! 🌱🧀🥑
