Make Meatless Mondays a Snap!
Vegetarian QuesadillasServes: 3 | Serving Size: 1 quesadillaSpray olive oil6 small low-fat whole wheat tortillas1 can black beans (no added salt), drained1/4 cup shredded cheddar cheeseHeat the beans in a covered bowl in the microwave. Heat a nonstick pan over medium heat OR heat a panini maker or quesadilla maker. Lightly spray the pan with oil.Place one tortilla on the pan. Top with 1/2 cup beans and 1/3 of the cheddar cheese.Place a second tortilla over the beans and cheese. Lower the press for the panini or quesadilla maker, or just cook the quesadilla in the nonstick pan.Cook the first side until it is brown, about 3 minutes. Flip the quesadilla and cook for 3 more minutes.
Chef's Tips:We served the quesadillas with slaw, mango salsa and pico de gallo. The quesadillas look nice when they are cut into quarters and stacked on the plate, as pictured above.Did You Know?
- Beans are a fantastic source of fiber, plant protein, iron, zinc, folate, and potassium.
- MyPlate considers beans part of the vegetable and the protein food groups.
- Pinto beans were first cultivated over 5,000 years ago!
- Beans don’t have to literally be dry in order to be called “dry beans.” Dry beans are simply the name for the group of mature beans harvested from seed pods. This group includes black beans, pinto beans, lima beans, etc.
