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.
Notes
Recipe Tips:
- If you don't have or don't care for the zucchini and mushrooms, use whatever veggies you prefer. This recipe is easy to modify. Try using green pepper, red peppers (or any color bell pepper, to be honest), pinto beans instead of black beans, or add sweet potatoes into the mix!
- If making a big batch for meal prep, triple the filling recipe and store in an airtight container. Stick the filling in the fridge for up to a week or the freezer for up to 2 months. This is a great recipe for making a quick meal on a busy weeknight.
- If you're using small tortillas, your portions might be a little off from the directions and amounts above. Use your judgement on this.
- Are you a meat eater? You can add diced chicken, ground beef, or ground turkey cooked in taco seasoning to this veggie mixture! If you're looking for a protein-rich filler that doesn't have meat, diced tofu works.
- Like lots of cheese? You can add more! Just make sure you add enough cheese on the top and bottom so that it melts the veggies together and sticks to the tortilla.
Healthy Eating Plans
Portion Fix/21 Day Fix: Total counts for 1/2 quesadilla: 1/3 green container, 1 1/2 yellow container, 1 blue container.- Veggie Filling: The entire recipe for the filling will count as 2 Green Containers and 3 Yellow Containers. It makes about 3 cups of cooked filling (approximately six 1/2 cup servings). Per serving, you'll be counting 1/3 green container and 1/2 yellow container. You'll be measuring your cheese with your 1/3 cup blue container instead of using the amount called for in the recipe.
- Tortilla: One small 6 inch wheat tortilla is 1 yellow container, or you can use 2 corn tortillas of the same size for 1 yellow container.
- Cheese: You'll be using 1/3 cup of cheese for your half quesadilla. This counts as one blue container.
- One half quesadilla plus a protein (top with yogurt, include tofu in the quesadilla, or eat some grilled chicken on the side) is a perfect lunch on 2B Mindset.
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