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Red Bean Quesadilla

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Red Bean Quesadilla
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Red Bean Quesadilla
En Español

Fivestar Rating
(92 votes)
Recipe Total Cost
  • Makes: 4 Servings
  • Prep Time: 20 minutes
  • Cook 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

  • 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

1.  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.

2.  Place 1 tortilla on a plate and top with half the mashed beans.

3.  Top the beans with ½ cup of the spinach.

4.  Top the spinach with half the cheese.

5.  Top the cheese with half the avocado, (optional).

6.  Put the other tortilla on top of the avocado, gently pressing it down so the top half sticks.

7.  Repeat with the remaining 2 tortillas.

8.  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 1–2 minutes on each side. (Or put the plate in the microwave and heat until the cheese melts, about 45 seconds.)

9.  Repeat with the remaining quesadilla.

10. Cut each quesadilla into quarters. Serve warm.

Notes

Black beans or white cannellini beans can be used instead of kidney beans. 

Source: USDA Center for Nutrition Policy and Promotion

Nutrition Information

Serving Size: 1/2 quesadilla
Nutrients Amount
Total Calories 326
Total Fat 9 g
Saturated Fat 5 g
Cholesterol 22 mg
Sodium 509 mg
Carbohydrates 48 g
Dietary Fiber 11 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 18 g
Vitamin D 0 mcg
Calcium 280 mg
Iron 4 mg
Potassium 596 mg
N/A - data is not available
Nutrients Amount
Total Calories 326
Total Fat 9 g
Saturated Fat 5 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Linoleic Acid 0 g
α-Linolenic Acid 0.3 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 22 mg
Carbohydrates 48 g
Dietary Fiber 11 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 18 g
Minerals
Calcium 280 mg
Potassium 596 mg
Sodium 509 mg
Copper 380 mcg
Iron 4 mg
Magnesium 125 mg
Phosphorus 360 mg
Selenium 31 mcg
Zinc 3 mg
Vitamins
Vitamin A 386 mcg RAE
Vitamin B6 0.3 mg
Vitamin B12 0.2 mcg
Vitamin C 2 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 302 mcg
Folate 131 mcg DFE
Thiamin 0.3 mg
Riboflavin 0.4 mg
Niacin 3 mg
Choline 60 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1 cup
Grains
2 ounces
Dairy
1/2 cups