Lite Black Bean and Spinach Quesadillas Recipe

Name: Lite Black Bean and Spinach Quesadillas
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: ½ tablespoon canola oil; 1 small purple onion, finely chopped; 1 large carrot, grated; ½ cup chopped or grated purple cabbage; 2 cups spinach leaves, chopped and stems removed; 3 tablespoons fresh cilantro; 1 (15 ounce) can reduced sodium black beans; ½ teaspoon cumin; ½ teaspoon chili powder; 4 whole wheat tortillas; 1 tablespoon low-fat sharp cheddar cheese, grated; 1 tablespoon feta cheese, crumbled; 2 tablespoons lowfat mozzarella cheese, grated; ½ cup low-fat plain yogurt; ½ cup salsa; ½ cup avocado, chopped

Servings: persons

½ tablespoon canola oil
1 small purple onion, finely chopped
1 large carrot, grated
½ cup chopped or grated purple cabbage
2 cups spinach leaves, chopped and stems removed
3 tablespoons fresh cilantro
1 (15 ounce) can reduced sodium black beans
½ teaspoon cumin
½ teaspoon chili powder
4 whole wheat tortillas
1 tablespoon low-fat sharp cheddar cheese, grated
1 tablespoon feta cheese, crumbled
2 tablespoons lowfat mozzarella cheese, grated
½ cup low-fat plain yogurt
½ cup salsa
½ cup avocado, chopped

1
Saute onion, carrot and cabbage in oil for 3-5 minutes.
2
Add spinach, cilantro, beans and seasonings.
3
Cook until spinach is wilted.
4
Keep warm.
5
Heat 1 tsp.
6
canola oil in frying pan over medium-high heat.
7
Spritz or brush a tortilla on both sides with a small amount of water.
8
Place in the pan and cook until lightly browned and crisp.
9
Spoon in the warm filling and double over.
10
Sprinkle each quesadilla with cheese and place a dollop of yogurt and salsa on top.

143

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Feel free to swap in similar ingredients you already have on hand and adjust seasoning to taste.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

Saved locally in your browser — visible only to you.

How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 16 ingredients. The key ingredients include: ½ tablespoon canola oil, 1 small purple onion, finely chopped, 1 large carrot, grated, ½ cup chopped or grated purple cabbage, and more.

Yes, Lite Black Bean and Spinach Quesadillas falls under the Vegetarian category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

Lite Black Bean and Spinach Quesadillas

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions