Broccoli & Black Bean Quesadillas

Source: Cornell FNEC

Serving size: 1 quesadilla w/filling

Servings per recipe: 2 servings

A quick and satisfying meal.

View Nutrition Facts

Ingredients

1/2 cup black beans, canned

1/2 cup broccoli, chopped

2 Tablespoons onion, chopped

2 Tablespoons cheddar cheese, shredded

2 Tablespoons salsa

2 teaspoons canola oil

2 whole wheat tortillas (8-inch)

Materials

Frying pan, spatula

Instructions

  1. Open canned beans and drain liquid. Place in colander, drain and rinse
    under tap water until water runs clear. Place beans in mixing bowl,
    mash, and set aside.
  2. Wash and chop broccoli. Use broccoli florets and stalks. Remove
    outer layer of thick stalks with a vegetable peeler.
  3. Chop onion and grate cheese.
  4. Heat 1 teaspoon oil in frying pan on medium high heat. Add broccoli
    and onions. Stir-fry 5 – 8 minutes, or until broccoli is just tender crisp.
  5. Add cooked broccoli to beans and stir. Add cheese and salsa, mixing
    to combine all ingredients.
  6. Lay one tortilla flat on plate. Place half the broccoli mixture on one
    half of tortilla. Fold the tortilla in half so the mixture is covered
    completely. Repeat with second tortilla.
  7. Heat another teaspoon of oil in frying pan on medium high heat. Place
    one folded tortilla in pan; cook 3 to 4 minutes, or until lightly browned.
    Using a spatula, flip and cook second side, brown, and remove.
  8. Repeat with remaining tortilla, adding oil as needed.

Notes

Also great with bell peppers, spinach, and/or zucchini squash in place of broccoli.

More About Broccoli

How to Select

Buy fresh or frozen in whole heads or florets. Broccoli heads should be odorless with tight, blueish green florets.

How to Store

Refrigerate broccoli and use within 3-5 days.

How to Prepare

Broccoli can be sauteed, steamed, boiled or eaten raw. Toss broccoli in a stir-fry, add it to salads, throw it on pizzas or dip it in low-fat ranch for a fun treat!