Spinach, Mushroom, and Black Bean Quesadillas Recipe

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Spinach, Mushroom, and Black Bean Quesadillas
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Ingredients:

Directions:

  1. Place the black beans in a medium bowl and coarsely mash them; set aside.
  2. In a small skillet, heat the olive oil over medium heat.
  3. Add the onion and garlic and cover and cook until softened, about 5 minutes.
  4. Stir in the mushrooms and cook, uncovered, until softened.
  5. Add the spinach, season with salt and pepper to taste, and cook, stirring, until the spinach is wilted, about 3 minutes.
  6. Stir in the mashed black beans and continue cooking, stirring, until liquid is absorbed.
  7. 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.
  8. Fold the top half of the tortillas over the filling and press lightly.
  9. In a large skillet, heat a thin layer of oil over medium heat.
  10. 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.
  11. Cut the quesadilla into 3 or 4 wedges each and arrange on plates.
  12. Serve immediately.
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Nutrition Facts

Per ServingPer 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%

* 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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Recipe Tags

Weightwatchers Points

  • 3.5
    Points
  • 5
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium,
  • cholesterol free,
  • good source of fiber

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