Vegetable Quesadilla

These high-protein vegetable quesadillas are a delightful blend of colorful vegetables and cheese, all packed between crispy tortillas. Perfect for a quick lunch, they offer a satisfying and nutritious meal option.

Ingredients

• Whole wheat tortillas - 2 large
• Black beans - 1 cup, cooked and drained
• Cheddar cheese - 1 cup, shredded
• Spinach - 1 cup, fresh
• Red bell pepper - 1 medium, diced
• Onion - 1 small, diced
• Olive oil - 1 tablespoon
• Cumin - 1 teaspoon
• Salt - 1/2 teaspoon
• Pepper - 1/4 teaspoon
• Avocado - 1/2 medium, sliced (for serving)
• Salsa - 1/4 cup (for serving)

Steps

1. Heat olive oil in a skillet over medium heat.
2. Add diced onion and bell pepper, and sauté until soft, about 5 minutes.
3. Stir in the spinach, black beans, cumin, salt, and pepper, cooking until the spinach wilts, about 2-3 minutes.
4. Remove the vegetable mixture from the skillet and set aside.
5. In the same skillet, place one tortilla and sprinkle half of the cheddar cheese on one half of the tortilla.
6. Spread half of the vegetable mixture over the cheese, then fold the tortilla over to create a half-moon shape.
7. Cook for about 3-4 minutes on each side, or until the tortilla is golden brown and the cheese is melted.
8. Repeat with the second tortilla and remaining ingredients.
9. Slice the quesadillas into wedges and serve with avocado slices and salsa.

Nutrition

• Calories: 400
• Protein: 20 g
• Carbs: 45 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 30 mg
• Total Fat: 14 g
• Saturated Fat: 5 g
• Unsaturated Fat: 8 g
• Water: 0.3 L

Health Benefits

• High in protein from black beans and cheese, promoting muscle health.
• Rich in fiber from vegetables and whole wheat tortillas, aiding digestion.

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