Red Bean and Spinach Quesadilla

This recipe is packed with plant-based protein and fiber from red beans, combined with healthy fats from avocado to keep you full and energized.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 4 whole wheat tortillas (8-inch) · 558 kcal in the whole recipe
• 1 cup frozen spinach, thawed and squeezed dry · 34 kcal in the whole recipe
• 1/2 cup shredded Cheddar or Monterey Jack cheese · 228 kcal in the whole recipe
• 1 avocado, peeled, pitted, and chopped · 250 kcal in the whole recipe
• 1 can (15.5 oz) low-sodium red kidney beans, drained and rinsed · 365 kcal in the whole recipe
• Garlic powder or dried herbs (optional)

Method

1. In a medium bowl, mash the red kidney beans with a fork until they are chunky but spreadable. Mix in garlic powder or dried herbs if desired.

   

2. Place one tortilla on a clean surface. Spread half of the mashed beans over it, then layer with half of the spinach, half of the cheese, and half of the chopped avocado. Top with a second tortilla and press down gently to seal. Repeat with the remaining ingredients to make a second quesadilla.

   

3. Heat a large nonstick skillet over medium heat. Place one quesadilla in the dry skillet and cook until the bottom is golden brown, about 1 to 2 minutes. Carefully flip and cook the other side until the cheese is melted and the tortilla is crispy. Repeat with the second quesadilla.

   

4. Cut each quesadilla into quarters and serve warm.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.