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Spinach, Mushroom, and Black Bean Quesadillas Recipe

Spinach, Mushroom, and Black Bean Quesadillas Recipe

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Spinach, Mushroom, and Black Bean Quesadillas

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Ingredients:

Serving

1 (15 1/2 oz) can black beans, drained and rinsed
1 tbsp olive oil
1/2 cup minced red onion
2 garlic cloves, minced
2 cups sliced white mushrooms
4 cups fresh baby spinach
salt
fresh ground black pepper
4 (10 inch) flour tortillas
canola oil

Directions:

Place the black beans in a medium bowl and coarsely mash them; set aside.
In a small skillet, heat the olive oil over medium heat.
Add the onion and garlic and cover and cook until softened, about 5 minutes.
Stir in the mushrooms and cook, uncovered, until softened.
Add the spinach, season with salt and pepper to taste, and cook, stirring, until the spinach is wilted, about 3 minutes.
Stir in the mashed black beans and continue cooking, stirring, until liquid is absorbed.
To assemble quesadillas, place 1 tortilla at a time on a work surface and spoon about 1/4 mixture onto the bottom half of the tortilla.
Fold the top half of the tortillas over the filling and press lightly.
In a large skillet, heat a thin layer of oil over medium heat.
Place the folded quesadilla 1 or 2 at a time, into the hot skillet and heat over medium heat until hot, turning once, about 1 minute per side.
Cut the quesadilla into 3 or 4 wedges each and arrange on plates.
Serve immediately.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	183.94 Kcal (770 kJ)
Calories from fat	52.43 Kcal
		% Daily Value*
Total Fat	5.83g	9%
Sodium	179.82mg	7%
Potassium	460.94mg	10%
Total Carbs	26.86g	9%
Sugars	1.66g	7%
Dietary Fiber	3.47g	14%
Protein	6.68g	13%
Vitamin C	11mg	18%
Iron	2.6mg	14%
Calcium	59.3mg	6%

Amount Per 100 g
Calories	142.5 Kcal (597 kJ)
Calories from fat	40.62 Kcal
		% Daily Value*
Total Fat	4.51g	9%
Sodium	139.3mg	7%
Potassium	357.08mg	10%
Total Carbs	20.81g	9%
Sugars	1.28g	7%
Dietary Fiber	2.69g	14%
Protein	5.17g	13%
Vitamin C	8.5mg	18%
Iron	2mg	14%
Calcium	45.9mg	6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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