ABC Quesadillas

Quesadillas are an easy-to-make lunch, dinner or snack that kids adore. This version has spinach and tomato added to the cheese to up the health factor.

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Preparation time:
20 minutes
Baking time:
5 minutes
Makes:
4 Servings
Photo: Jodi Pudge

Photo: Jodi Pudge

Ingredients

  • 1 115 oz can black beans
  • 1 tbsp olive oil, divided
  • finely chopped onion
  • garlic cloves, monced
  • 1/2 tsp cumin
  • 1/2 tsp chili powder
  • 1 bunch fresh baby spinach, chopped
  • medium tomato, diced
  • 1 1/2 cup cheddar cheese, grated
  • 4 flax tortillas

Instructions

  • Empty black beans into a sieve and rinse well.
  • Heat olive oil in a sauté pan. Toss in onion and garlic and sauté until soft. Add spices and stir. Add the beans.
  • Roughly mash up the beans with the back of a fork or with a potato masher. Cook for a few minutes, stirring frequently. Take off the heat and put aside.
  • Wash spinach well, trim the stalks and chop spinach coarsely. In a new pan, drizzle a tiny bit of oil and bring to a medium heat. Add spinach and stir. It will start to wilt immediately. Remove from heat when spinach is soft. Press spinach against the edge of the pan to drain excess water.
  • Assemble beans, spinach, tomatoes, cheese and tortillas.
  • In a clean pan, drizzle a tiny bit of oil and bring to medium-high heat. Put one tortilla in the pan and spread half the beans, spinach, tomatoes and cheese on it. Cover with another tortilla. Press an iron skillet, or a small plate weighted down with a can of beans, on top to flatten the quesadilla. When the bottom of the tortilla is brown, carefully flip it over and press the other side.
  • Repeat step 6.
  • Place quesadillas on a cutting board and cut into wedges. Serve with heaping spoonfuls of sour cream and salsa.

Nutrition (per Serving)

calories
488 
protein
24 g
carbohydrates
48 g
fat
23 g
fibre
12 g
iron
mg
sodium
983 mg

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