Healthy Veggie Quesadillas
These easy Veggie Quesadillas are one of our favorite weeknight meals! The veggie mixture is versatile and can be made for tacos, quesadillas, stuffed peppers, or as a quick side dish or meal by itself. Loaded with veggies and whole grains, these are a delicious vegetarian quesadilla.
Servings: 6 servings
Calories: 263kcal
Equipment
- Enameled Cast Iron Pan
- Kitchen Knife
- Cutting Board
Ingredients
- 1 cup mushrooms chopped
- ¾ cup zucchini chopped
- ¼ cup onion diced
- ½ cup corn, canned frozen or canned
- ½ cup black beans low sodium, drained and rinsed
- ½ tsp garlic minced
- 1 tsp chili powder
- ¼ tsp cayenne pepper optional, will make it spicy!
- ¼ tsp smoked paprika
- ¼ tsp ground cumin
- ¼ tsp oregano
- ⅛ tsp black pepper
- ½ cup brown rice cooked
- 1 cup cheddar jack cheese shredded
- 6 whole wheat tortillas small, 6 inch
Instructions
Directions for making the veggie filling:
- Grab a cutting board and chop mushrooms, zucchini, and onion into 1/4 inch pieces.
- Spray a large skillet with olive oil and turn to medium heat. Add the corn to the warm skillet.
- Cook the corn on low for 1-2 minutes, stirring to avoid sticking.
- Add garlic, chili powder, (optional cayenne pepper if you like spice), smoked paprika, cumin, oregano, salt, and pepper to skillet, and stir well.
- Add zucchini, mushrooms, and onions to skillet and allow to cook for 5 minutes.
- Add drained and rinsed black beans and cooked brown rice to the skillet, and cook on medium-low heat for 5-10 minutes to allow flavors to meld and ingredients to heat.
- Remove from heat.
Directions for making half a vegetarian quesadilla:
- Follow step one from above, adding no more than 1/8th cup cheese to half of the tortilla.
- Add a thin layer of quesadilla mixture (about 1/2 cup) to half of the tortilla, and then sprinkle another thin layer of cheese on top.
- Fold the second (empty) tortilla side over cheese and quesadilla filling and press down with a spatula, then carefully flip the quesadilla.
- Remove from heat when the cheese melted and allow to cool for a few minutes before cutting.
Nutrition
Calories: 263kcal | Carbohydrates: 34g | Protein: 11g | Fat: 10g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 19mg | Sodium: 491mg | Potassium: 210mg | Fiber: 5g | Sugar: 4g | Vitamin A: 446IU | Vitamin C: 4mg | Calcium: 230mg | Iron: 2mg