Low Sodium Vegetarian Quesadilla
Savor the goodness of a healthier twist on a classic favorite with this Low Sodium Vegetarian Quesadilla recipe! Packed with vibrant veggies like bell peppers, zucchini, and sweet corn, along with protein-rich reduced-sodium black beans, this quesadilla is a nutritious, wholesome option that doesn't compromise on flavor. Seasoned with a blend of cumin, smoked paprika, and black pepper, and held together by melted low-sodium cheese, it's all nestled between hearty whole wheat tortillas for maximum satisfaction. Ready in just 20 minutes, this quick and easy meal is perfect for weeknights or a deliciously light lunch. Serve with fresh cilantro and lime wedges for a burst of freshness, and enjoy a guilt-free, no-added-salt delight that's perfect for vegetarians and anyone seeking flavorful low-sodium recipes.
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Recipe Information
Ingredients
- 2 large Whole wheat tortillas
- 0.5 cup Reduced-sodium black beans, rinsed and drained
- 0.5 cup Bell peppers (red, yellow, or green), finely diced
- 0.5 cup Zucchini, finely diced
- 0.25 cup Sweet corn kernels (no salt added, fresh or frozen)
- 0.5 cup Shredded low-sodium cheese (cheddar or mozzarella)
- 1 tablespoon Unsalted butter or olive oil
- 2 tablespoons Fresh cilantro, chopped (optional)
- 2 pieces Lime wedges (optional)
- 0.5 teaspoon Ground cumin
- 0.25 teaspoon Smoked paprika
- 0.25 teaspoon Ground black pepper
Instructions
1. Begin by preparing the vegetables. Finely dice the bell peppers and zucchini.
2. In a medium bowl, combine the black beans, diced bell peppers, diced zucchini, sweet corn, and chopped cilantro (if using). Sprinkle with ground cumin, smoked paprika, and black pepper, then mix well to combine.
3. Lay one whole wheat tortilla flat on a clean surface. Sprinkle half of the shredded cheese evenly across the tortilla.
4. Spread the vegetable and bean mixture evenly on top of the cheese layer, leaving about 1 inch of space around the edges.
5. Top the mixture with the remaining shredded cheese, then place the second tortilla on top to create a sandwich.
6. Heat a large skillet or griddle over medium heat and add 1/2 tablespoon of the unsalted butter or olive oil. Once melted or heated, carefully transfer the quesadilla onto the skillet.
7. Cook for 2-3 minutes on one side or until the bottom tortilla is golden brown and crispy. Gently flip the quesadilla using a spatula and cook for an additional 2-3 minutes on the other side. Add the remaining butter or olive oil to the skillet if needed.
8. Once the quesadilla is cooked and the cheese is melted, remove it from the skillet and transfer it to a cutting board.
9. Allow the quesadilla to cool for 1-2 minutes before slicing into wedges.
10. Serve warm with optional lime wedges on the side for added flavor. Enjoy your low sodium vegetarian quesadilla!
Nutrition Facts
Calories |
743 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.5 g | 40% | |
| Saturated Fat | 16.5 g | 82% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 71 mg | 24% | |
| Sodium | 888 mg | 39% | |
| Total Carbohydrate | 88.9 g | 32% | |
| Dietary Fiber | 17.9 g | 64% | |
| Total Sugars | 11.8 g | ||
| Protein | 33.3 g | 67% | |
| Vitamin D | 0.5 mcg | 3% | |
| Calcium | 564 mg | 43% | |
| Iron | 6.7 mg | 37% | |
| Potassium | 1199 mg | 26% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
