Nutritious Quesadilla
Elevate your weeknight meals with this wholesome and flavor-packed Nutritious Quesadilla! Made with hearty whole wheat tortillas, gooey low-fat mozzarella, and a vibrant medley of fresh spinach, black beans, red bell peppers, and sweet corn, this recipe is as healthy as it is satisfying. A dash of ground cumin adds a subtle, smoky depth, while fresh cilantro brings a refreshing pop of flavor. Perfectly crisped in a skillet, this quick 20-minute recipe delivers a balanced, protein-rich meal that's ideal for busy weeknights or a casual lunch. Serve with creamy low-fat Greek yogurt and tangy salsa for an extra burst of flavor. It’s a simple, customizable vegetarian quesadilla that checks all the boxes for taste, nutrition, and convenience!
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Recipe Information
Ingredients
- 2 pieces Whole wheat tortillas
- 1 cup Shredded low-fat mozzarella cheese
- 1 cup Cooked black beans
- 1 cup Fresh spinach leaves
- 0.5 cup Red bell pepper, diced
- 0.5 cup Corn kernels (fresh, frozen, or canned)
- 2 tablespoons Chopped fresh cilantro
- 0.5 teaspoons Ground cumin
- 1 teaspoons Olive oil
- 0.5 cup Low-fat Greek yogurt (optional, for serving)
- 0.5 cup Salsa (optional, for serving)
Instructions
Heat a non-stick skillet or griddle over medium heat and add 1 teaspoon of olive oil. Use a spatula to spread the oil evenly across the surface.
Place one whole wheat tortilla in the skillet.
Sprinkle half of the shredded mozzarella cheese over the tortilla, leaving about a 1/2-inch border around the edges.
On top of the cheese, layer the black beans, spinach leaves, red bell pepper, corn kernels, fresh cilantro, and a sprinkling of ground cumin. Distribute the ingredients evenly across the tortilla.
Sprinkle the remaining cheese on top of the veggies, then place the second tortilla over the filling to create a sandwich.
Cook the quesadilla for 2-3 minutes, pressing gently with a spatula to help the cheese melt and hold the ingredients together.
Carefully flip the quesadilla using the spatula and cook for another 2-3 minutes, or until the second side is golden brown and the cheese is fully melted.
Transfer the quesadilla to a cutting board and let it cool for 1-2 minutes. Cut it into wedges using a sharp knife or pizza cutter.
Serve warm with low-fat Greek yogurt and salsa on the side for dipping, if desired.
Nutrition Facts
Calories |
582 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.4 g | 21% | |
| Saturated Fat | 7.3 g | 37% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 34 mg | 11% | |
| Sodium | 1120 mg | 49% | |
| Total Carbohydrate | 70.9 g | 26% | |
| Dietary Fiber | 17.7 g | 63% | |
| Total Sugars | 12.5 g | ||
| Protein | 41.0 g | 82% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 563 mg | 43% | |
| Iron | 5.2 mg | 29% | |
| Potassium | 932 mg | 20% | |
*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.
