Black Bean and Spinach Quesadillas

Ingredients

• 4 Whole wheat tortillas
• 1 can Black beans, canned no-salt-added, drained and rinsed
• 3 cups Baby spinach
• 3 oz Sharp cheddar, shredded
• 1 tsp Ground cumin
• ½ tsp Smoked paprika
• 1 tbsp Extra-virgin olive oil
• 2 Scallions (green onions), sliced
• ½ cup Salsa
• ¼ cup Plain nonfat Greek yogurt (optional)

Method

1. Wilt the spinach in a dry skillet, 90 seconds, then chop it fine and squeeze out the water in a towel. Wet spinach makes a soggy quesadilla.
2. Mash the beans roughly with the cumin and smoked paprika.
3. Spread beans over half of each tortilla, then spinach, cheese and scallions. Fold.
4. Cook in a dry or barely oiled skillet over medium, 3 minutes a side, pressing with a spatula, until the outside is spotted brown and the cheese has melted.
5. Rest 60 seconds before cutting — cutting immediately is how the filling escapes. Serve with salsa and yogurt.

Notes

✨ The restaurant touch

Cook them dry, not in butter. A dry pan crisps the tortilla into layers; fat makes it greasy and soft.

🧒 For the kids

Let them dip. A small dish of salsa and a small dish of yogurt turns lunch into a project.

🌿 From the garden

Spinach in spring and fall.

🥡 Leftovers

Reheat in a skillet, never a microwave.

Per serving

Computed from USDA FoodData Central values. A planning tool, not medical advice.