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 Strainer Skillet, 10 inches round |
| Utensils: | Knife Spatula |
Serving Suggestion:
Pair with raw veggies and dip and a glass of fat-free milk for a well-rounded meal.
Serve with yogurt and fruit for a filling breakfast.
Nutrition Facts
Recipe PDFIngredients
2 teaspoons oil, vegetable or canola
2 cups chopped vegetables (see tips for suggestions)
Cooking 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 a 10-inch non-stick skillet and heat over medium until oil is shimmering and flows smoothly like water.
- 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 4 and 5 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.
Ingredients
What goes in Vegetable Quesadilla?
Black Beans
Green Leafy Vegetables
Nutritional Information(Per Serving)
CALORIES
320
TOTAL FAT
10g
SODIUM
870mg
TOTAL CARBS
43g
PROTEIN
17g
