Vegetable Quesadilla
Kid Approved |
Main Dishes |
Snacks |
No Added Sugars |
High in Fiber |
Vegetarian |
WIC Friendly
Transform leftover vegetables into a quick snack or main dish that the whole family will love. This veggie-filled spin on the Mexican classic makes the perfect game-day snack or easy weeknight meal.
4
Servings
25 minutes
Total Time
$0.97
Cost per serving
| Temperature: | Medium heat |
| Serving size: | 1 quesadilla |
| Prep time: | 10 minutes |
| Cook time: | 15 minutes |
| Total time: | 25 minutes |
| Equipment: | Cutting board Measuring cups and spoons Can opener Skillet Plate to hold vegetables |
| Utensils: | Knife Spatula |
Nutrition Facts
Recipe PDFIngredients
2 teaspoons olive or vegetable oil
2 cups chopped vegetables (see tips for suggestions)
Non-stick spray
4 8” whole-wheat tortillas
1 cup canned black beans, rinsed and drained
1 cup reduced-fat shredded cheddar cheese
1/2 cup salsa, for serving
Instructions
- Before you begin wash your hands, surfaces, utensils, and vegetables.
- Add oil to skillet and heat over medium until the oil is shimmering.
- Add vegetables to pan and cook for 4-6 minutes, stirring occasionally, until tender. Remove from pan and set aside.
- To prepare quesadillas, place tortillas on a clean surface. Cover half of each tortilla with 2 tablespoons of cheese, 1/4 cup black beans and 1/4 of the cooked vegetables. Sprinkle with an additional 2 tablespoons of cheese. Fold the empty halves of the tortillas over the fillings to create a half-moon.
- Lightly coat the same pan with cooking spray. Place 2 quesadillas back to back in the center of the pan, with the folded sides touching. Cook on medium for 2-3 minutes, or until the bottoms of the tortillas begin to brown.
- Carefully flip each quesadilla. Cook for an additional 2-3 minutes, or until cheese is melted and bottom tortillas are browned.
- Repeat steps 5 and 6 to cook the remaining 2 quesadillas.
- Cut each quesadilla into four triangles. Serve warm with salsa.
Tips
- Choose any vegetables that are in season or use whatever you have on hand. Need ideas? Try zucchini, broccoli, bell pepper, onion, yellow squash, or spinach.
- Be sure to chop all vegetables the same size to ensure even cooking.
- Add some crunch with raw grated carrots or thinly sliced cabbage.
- Use leftover cooked vegetables for even quicker preparation.
- Add scrambled eggs to the filling for an easy grab-and-go breakfast.
Featured
Ingredients
Ingredients
What goes in Vegetable Quesadilla?
Black Beans
Green Leafy Vegetables
Zucchini
Bell Pepper
Whole Wheat Tortillas
Nutritional Information(Per Serving)
CALORIES
320
TOTAL FAT
10g
SODIUM
870mg
TOTAL CARBS
43g
PROTEIN
17g
