Red Bean Quesadilla
Whole grain tortillas filled with mashed red beans, spinach, cheese, and avocado are heated until and warm, melted, and golden brown.
- Yield
- 4 Servings
- Serving size
- 1/2 quesadilla
- Rating
- 3.77 of 5 (83 ratings)
Food groups
- Dairy: 1/4 cups
- Grains: 2 ounces
- Vegetables: 1 1/4 cups
Ingredients
- 4 8-inch whole wheat tortilla
- 1 cup frozen spinach (thawed and squeezed to remove excess liquid)
- 1/2 cup shredded Monterey Jack or Cheddar cheese
- 1 avocado (peeled pitted chopped)
- 1 can 15.5 ounce low-sodium red kidney beans (drained and rinsed with cold water)
- garlic powder or dry herbs (optional)
Directions
- Using a fork, mash beans in a bowl until slightly chunky.
- Add no-salt seasonings such as garlic powder and dried or fresh herbs, if desired.
- Place 1 tortilla on a plate and top with half the mashed beans.
- Top the beans with 1/2 cup of the spinach.
- Top the spinach with half the cheese.
- Top the cheese with half the avocado. (optional) Put the other tortilla on top of the avocado, gently pressing it down so the top half sticks.
- Repeat with the remaining 2 tortillas.
- Place a nonstick skillet on the stove over medium and heat until warm, then place 1 quesadilla in the dry skillet.
- Cook until golden brown, about 1 to 2 minutes on each side. (Or 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.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 359.49 |
| Total Fat | 15.05 g |
| Saturated Fat | 5.92 g |
| Monounsaturated Fat | 6 g |
| Polyunsaturated Fat | 2 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.4 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 12.57 mg |
| Carbohydrates | 42.82 g |
| Dietary Fiber | 14.74 g |
| Total Sugars | 3.72 g |
| Added Sugars included | 1 g |
| Protein | 16.49 g |
| Calcium | 334 mg |
| Potassium | 759 mg |
| Sodium | 545.44 mg |
| Copper | 0 mg |
| Iron | 4 mg |
| Magnesium | 130 mg |
| Phosphorus | 381 mg |
| Selenium | 23 mg |
| Zinc | 2 mg |
| Vitamin A | 355 mcg |
| Vitamin B6 | 0.4 mg |
| Vitamin B12 | 0.1 mcg |
| Vitamin C | 6 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 3 mg |
| Vitamin K | 305 mcg |
| Folate | 170 mcg |
| Thiamin | 0.5 mg |
| Riboflavin | 0.4 mg |
| Niacin | 3 mg |
| Choline | 63 mg |
Notes
Black beans or white cannellini beans can be used instead of kidney beans.
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Source
Recipe by: USDA Center for Nutrition Policy and Promotion
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/red-bean-quesadilla. Federal works are public domain in the United States.