Black Bean and Veggie Quesadillas

14 25 350
Ingredients Minutes Calories
Prep Cook Servings
10 min 15 min 4
Black Bean and Veggie Quesadillas
Health Highlights

Ingredients


1 tbsp Extra virgin olive oil
1 3/4 cup pieces Button mushrooms (chopped)
1 clove(s) Garlic (minced)
1 can (15oz) Black beans, canned (drained, rinsed)
1/3 cup Greek yogurt, plain, fat-free (or non-dairy yogurt)
1/2 tsp Chili powder
1/2 tsp Cumin
1/2 tsp Paprika
1 dash Cayenne pepper (optional)
4 medium tortilla(s) Whole wheat tortilla
1/2 cup, shredded Cheddar cheese (or non-dairy cheese)
2 cup Baby spinach
4 spray (about 1/3 second) Olive oil cooking spray
3 sprig Cilantro (coriander) (for garnish)

Instructions


  1. Heat olive oil in a large non-stick frying pan over medium-high heat. 
  2. Add the mushrooms and cook, stirring for 3–4 minutes or until golden. 
  3. Spoon in the garlic and cook for 30 seconds, or until fragrant.
  4. Add the beans and cook for 1 minute or until heated through. Remove from heat and set aside.
  5. Next, prepare the Chili Sauce by whisking together the Greek yogurt, chili powder, cumin, paprika, and cayenne pepper. 
  6. Spread mushroom mixture over half of a tortilla and top with cheese, spinach leaves, and Chili Sauce to taste. Fold the tortilla over to enclose the filling. 
  7. Spray the quesadillas on both sides with spray cooking oil. Cook in batches in a skillet over medium heat. Cook on both sides for 3 minutes until the outside is golden and crispy. Alternatively, you can cook in batches in a sandwich press for 3 minutes or until the quesadillas are crisp and the cheese has melted. 
  8. Garnished with cilantro and serve.

Notes:

Quick Tips:

For the vegan version: use vegan shredded cheese and dairy-free yogurt.

For added protein: add in scrambled eggs or crumbled tofu.

 


Nutrition Facts

Per Portion

Calories 350
Calories from fat 129
Calories from saturated fat 53
Total Fat 14.3 g
Saturated Fat 5.9 g
Trans Fat 0.2 g
Polyunsaturated Fat 1.3 g
Monounsaturated Fat 5.4 g
Cholesterol 15.9 mg
Sodium 836 mg
Potassium 728 mg
Total Carbohydrate 44 g
Dietary Fiber 13.0 g
Sugars 2.8 g
Protein 18.2 g

Dietary servings

Per Portion


Grain 1.4
Meat Alternative 0.6
Milk Alternative 0.4
Vegetables 2.1

Energy sources


Pygal42%465.26387704325475174.2603333789392737%324.9622970318796263.3440835185676321%326.60036555426444125.3685305263359242%37%21%CarbohydratesFatProtein

Meal Type(s)

Breakfast
Lunch
Main




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