Red Bean Quesadilla
Whole grain tortillas filled with mashed red beans, spinach, cheese, and avocado are heated until warm, melted, and golden brown.
- Prep: 10 min
- Cook: 10 min
- Total: 20 min
- Servings: 4
- Cuisine: Mexican
- Difficulty: Easy
- Cost: $1.37/serving
Dietary
- Vegetarian
- Nut-Free
- Soy-Free
- Egg-Free
- Pescatarian
- Low-Sugar
- High-Fiber
Tags
- quick
- healthy
- savory
- kid-friendly
- comfort food
- budget-friendly
Ingredients
- 4 whole wheat tortillas (8-inch)
- 1 cup spinach (frozen, thawed and squeezed to remove excess liquid)
- 0.5 cup Monterey Jack cheese (shredded, or Cheddar)
- 1 avocado (peeled, pitted, chopped)
- 1 can red kidney beans (15.5 ounce, low-sodium, drained and rinsed with cold water)
- 1 teaspoon garlic powder (or dry herbs)
Instructions
- Using a fork, mash red kidney beans in a bowl until slightly chunky.
- Add no-salt seasonings such as garlic powder, if desired.
- Place 1 whole wheat tortilla on a plate and top with half the mashed red kidney beans.
- Top the red kidney beans with 1/2 cup of the spinach.
- Top the spinach with half the Monterey Jack cheese.
- Top the Monterey Jack cheese with half the avocado. Put another whole wheat tortilla on top of the avocado, gently pressing it down so the top half sticks.
- Repeat with the remaining 2 whole wheat tortillas and remaining ingredients to make another quesadilla.
- Place a nonstick skillet on the stove over medium heat until warm, then place 1 quesadilla in the dry skillet.
- Cook until golden brown, about 1 to 2 minutes on each side. (Alternatively, put the plate in the microwave and heat until the cheese melts, about 45 seconds.) Repeat with the remaining quesadilla.
- Cut each quesadilla into quarters.
- Serve warm.
Notes
Black beans or white cannellini beans can be used instead of kidney beans.
Nutrition (per serving)
- Calories: 359
- Protein: 16.5 g
- Carbohydrates: 42.8 g
- Fat: 15.1 g
- Fiber: 14.7 g
- Sodium: 545 mg
- Saturated Fat: 5.9 g
- Sugar: 3.7 g
- Cholesterol: 13 mg