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Veggie Quesadillas

Veggie Quesadillas

65 Ratings
65 Ratings
Recipe Image
Veggie Quesadillas on a plate
Makes: 4 servings
Total Cost: $$$$

This dish, full of veggies and cheese, is made with whole wheat tortillas. Top with salsa and use whatever veggies you have on hand.

Ingredients

  • cooking oil spray
  • 1 small zucchini (small, washed and chopped)
  • 1/2 broccoli head (washed and chopped)
  • 1 green bell pepper (washed, seeded and chopped)
  • 1 onion (medium, peeled and chopped)
  • 1 carrot (scrubbed and shredded)
  • 4 whole wheat tortillas (10-inch)
  • 1 cup cheddar cheese (shredded low-fat)
  • 1/2 cup salsa

Directions

  1. Wash hands with soap and water.
  2. Spray pan with cooking oil spray.
  3. Cook vegetables on medium heat for 4 to 5 minutes, stirring frequently. Remove from pan.
  4. Spray pan with cooking spray. Place tortilla in the pan. Sprinkle with half the vegetables and half of the cheese.
  5. Place the other tortilla on top. Cook on medium heat for 4 to 6 minutes or until the cheese starts to melt and the bottom tortilla starts to brown.
  6. Flip quesadilla. Cook for 4 minutes or until tortilla browns.
  7. Repeat steps 3 through 5.
  8. Cut each quesadilla in half. Serve with salsa.

Notes

Other Ideas

  • Try a variety of vegetables: eggplant, tomatoes, mushrooms, green beans, cauliflower, garlic, corn, or spinach.
  • Season with fresh herbs: parsley, basil, cilantro, oregano, or dill.
  • Sprinkle dry herbs: Italian seasoning, chili powder, cumin, or your favorite.
  • Top with your favorite spicy salsa.

Learn more about:

Source:

University of Maryland Extension
Food Supplement Nutrition Education Program

Nutrition Information

Serving Size: 1 quesadilla
Nutrients Amount
Total Calories 326
Total Fat 7 g
Saturated Fat 4 g
Cholesterol 16 mg
Sodium 720 mg
Carbohydrates 53 g
Dietary Fiber 9 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 18 g
Vitamin D 0 mcg
Calcium 332 mg
Iron 3 mg
Potassium 750 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 326
Total Fat 7 g
Saturated Fat 4 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 16 mg
Carbohydrates 53 g
Dietary Fiber 9 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 18 g
Minerals
Calcium 332 mg
Potassium 750 mg
Sodium 720 mg
Copper 287 mcg
Iron 3 mg
Magnesium 100 mg
Phosphorus 404 mg
Selenium 38 mcg
Zinc 3 mg
Vitamins
Vitamin A 211 mcg RAE
Vitamin B6 0.5 mg
Vitamin B12 0.5 mg
Vitamin C 107 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 87 mcg
Folate 124 mcg DFE
Thiamin 0.4 mg
Riboflavin 0.4 mg
Niacin 4 mg
Choline 42 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 2 cups
Grains 2 1/2 ounces
Dairy 1 cup

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Classic!

07/30/24
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