Open Arms of Minnesota

Weekly Recipe #223: Black Bean & Zucchini Quesadillas

by Nicole Kirkvold, UMMC-Fairview Dietetic Intern

Photo credit: Dana McMahon (via Flickr)
Photo credit: Dana McMahan (via Flickr)

I always look forward to using fresh ingredients from the garden during the spring and summer. We always find ourselves with an incredible surplus of zucchini, so my family came up with this delicious quesadilla recipe to showcase the versatile zucchini squash!

This is a great vegetarian recipe packed with protein and fiber from the black beans and whole wheat tortillas. The quesadilla is also loaded with fresh, bright vegetables full of vitamin C.

Black Bean and Zucchini Quesadillas

(Serves: 4)

Ingredients:

  • One 15 oz. can Low-Sodium Black Beans
  • 2 medium zucchini, sliced
  • ½ medium red onion, sliced
  • ½ cup red, yellow, or orange bell pepper, chopped
  • 2 tsp. olive oil
  • ½ tsp. garlic powder
  • ½ tsp. cumin
  • ¼ tsp. chili powder (add additional to taste)
  • 1 cup shredded low-fat cheese (Monterey jack, pepperjack, cheddar, Mexican blend, etc.)
  • 8 whole wheat tortillas
  • Salsa, ranch dressing, sour cream, lettuce (optional)

Directions:

  1. Preheat oven to 425°F.
  2. Sauté zucchini, red onion, beans, and bell pepper in oil and seasonings for 5 minutes.
  3. Spread 4 tortillas on baking sheet and top with ¼ cup of cheese, ¼ of bean/zucchini/pepper mixture, and second tortilla.
  4. Bake in oven for 5-7 minutes, flip quesadillas, and bake for another 3-4 minutes, or until lightly brown.
  5. Serve with salsa, ranch dressing, sour cream, and lettuce as desired.

Nutritional Information:

Per 1 quesadilla: 224 calories, 4 gm total fat, 35 gm carbohydrate, 7 gm fiber, 14 gm protein, and 221 mg sodium.

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