Red Bean Quesadilla
Makes:
4 Servings
Cook Time:
20 minutes
Preparation Time:
20 minutes
Whole grain tortillas filled with mashed red beans, spinach, cheese, and avocado are heated until and warm, melted, and golden brown.
Ingredients
- 1 15.5 ounce can low-sodium red kidney beans, drained and rinsed
- garlic powder or dry herbs (optional)
- 1 cup frozen spinach, thawed (squeeze to remove excess liquid)
- 1/2 cup shredded Monterey Jack or Cheddar cheese
- 1 avocado, sliced (optional)
- 4 8-inch whole wheat tortilla
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.
- To assemble the quesadilla, place 1 tortilla on a plate and top with half the mashed beans.
- Top the beans with half of the spinach, cheese, and avocado (if desired).
- Put another tortilla on top of the avocado, gently pressing it down so the tortilla sticks.
- Repeat steps to assemble the next quesadilla using the remaining 2 tortillas.
- Place a nonstick skillet on the stove over medium and heat until warm.
- Place one quesadilla at a time in the skillet and cook until golden brown, about 1-2 minutes on each side. Alternatively, place the quesadilla in the microwave and heat until the cheese melts, about 45 seconds.
- Cut each quesadilla into quarters. Serve warm.
Notes
USDA Center for Nutrition Policy and Promotion
