Nutrition360

Black Bean Quesadillas


blackbean quesadilla pan_jpeg
This is an easy and tasty recipe that the whole family will love! If you love your meat you can also add in some lean ground meat like beef, turkey or chicken. The mixture could also be frozen for a quick meal later in the week! Packed full of protein, fiber and anti oxidants this is a great meal for lunch or dinner!

Ingredients

1 can black beans, drained rinsed and mashed (can also used homemade cooked beans)

½ red onion, finely diced
1 -2 cloves garlic minced
3-6 tsp Cajun spice
1 red pepper, finely diced
2-4 handfuls of fresh spinach, chopped
spray for the pan
10” wheat tortillas or corn tortillas
grated cheese

salsa
plain yogurt

guacamole
avocado, fork mashed
lemon juice, to tasteblackbean quesadilla plate_jpeg

Method

1.In a large bowl, mash the beans with potato masher, add Cajun spice and chop veggies
2.In a large skillet, spray with oil and sautee onion and garlic over medium high heat.
3.Transfer onion mixture back to mashed beans, add remaining veggies except spinach and ~1/3 cup salsa to get refried bean type texture.
4.Transfer to skillet, stirring occasionally and add spinach; once wilted spoon and spread mixture over tortilla, place in large skillet, top with grated cheese and second tortilla. Turn over with care using a large spatula;
5.Transfer to cutting board and cut into 8 wedges; garnish with salsa, yogurt and avocado or guacamole

Bon Appetit!

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Celine Evans, RD

celine@nutrition360.ca
(778) 531 4360

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