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Black bean quessadilla

This vegetable first dish will be sure to please everyone in your family. 

6 Servings
Preparation time
10 minutes
Cooking time
5 minutes
Total time
15 minutes
1/2 can no-salt-added canned black beans (15 oz)
2 zucchini (medium)
4 C baby spinach (fresh, 1 bunch)
1 fresh corn (or 1 cup canned)
4 oz cheddar cheese (low-fat)
1 Tbsp canola oil
cayenne pepper (pinch)
1 1/2 tsp water
1/2 tsp ground black pepper
6 whole wheat tortillas (8")
non-stick cooking spray
3 Tbsp fresh cilantro (freshly chopped, optional)

1. In a colander, drain and rinse black beans.

2. Rinse zucchini. Cut into thin slices or shred with a grater. Rinse and chop fresh spinach. If using fresh parsley or cilantro, rinse and chop now. If using fresh corn, peel. Use a knife to cut corn kernels off of the cob. If using canned corn, drain.

3. Grate cheese.

4. Heat oil in a large skillet over medium-high heat. Add zucchini and cayenne pepper. Cook until zucchini is semi-soft, about 5 minutes.

5. Add corn and spinach. Cover and cook until tender, stirring a few times, about 5 minutes more.

6. Remove from heat.  Add black beans to the veggie mixture. Stir to combine. Smash beans lightly with a fork. Add 1–2 teaspoons water to make a bean-and-veggie paste.

7. Season mixture with black pepper. Add cilantro. Transfer mixture to medium bowl. Reserve skillet.

8. Spread vegetable mixture evenly on half of each tortilla and sprinkle with cheese. Fold tortillas over. Press lightly with spatula to flatten. 11. Spray skillet lightly with non-stick cooking spray. Heat over medium high heat. Cook about 4 minutes per side, or until both sides of tortilla are golden brown. Repeat until all quesadillas are cooked. 12. Cut each quesadilla into 2 wedges. Serve while hot.