Bean Spinach And Corn Quesadilla
A quick satisfying meal, protein and fiber rich that too within 30 minutes calls for Tex-Mex! Call in the bean, the tortillas and the rest. Make your meal planning simple. Be it your weekend brunch or a lunch box decision, a delayed home lunch with hungry growling tummies, Tex-Mex will do the trick.
I had a can of red kidney beans in spicy sauce, ready to go. Spinach and sweet corn being so quick to cook, the decision was made. Whenever I buy flour tortillas, I freeze them on the day of purchase and use within a month (as suggested on the pack) So those were ready too. But of course you can use pre-soaked and cooked red kidney beans with spices for a healthier take and also make your own tortillas too.
This was our weekend brunch.
Can’t beat quesadillas with the crunchy outside and the gooey delicious inside for a quick satisfying lunch/brunch. Kids will love this as their meal or as a lunch box option too.
- 3 large whole wheat tortillas
- ½ a can of red kidney beans in spicy sauce (you can use plain ones too)
- 1 & ½ cups roughly chopped spinach
- ¾ cup of sweet corn
- ½ cup of yellow pepper
- ¾ cup low fat mild cheddar cheese or as needed
- 1 tsp of paprika (or red chili powder)
- ½ teaspoon of cumin powder
- ½ tsp of mixed herbs. Instead you can use oregano.
- 2 tablespoons of fresh coriander finely chopped
- salt to taste
- 1 tsp butter or oil to cook the filling
- 3 tsp butter to spread over the tortillas. Instead low fat spray can be used.
- In a pan, heat the oil, add chopped yellow pepper, stir and cook for a minute.
- then add the red kidney beans in spicy sauce, cook for another minute. while its cooking, gently mash some of the beans for added texture.
- now add chopped spinach and sweet corn, mix and cook until the spinach wilts.
- then add paprika, oregano/mixed herbs, mix well adding salt to taste.
- do not add too much salt since cheese will contain salt.
- add chopped fresh coriander. turn off the heat. filling is ready.
- now, heat up a skillet.
- spread butter or low fat spray on one side of the large tortilla.
- at medium heat, place the buttered side down on the skillet.
- now spoon over some filling covering one half of the tortilla, leaving about ½ an inch space from the edge.
- now sprinkle some grated cheese over this filling.
- fold over the empty half of the tortilla, covering the filling, making a semi circular quesadilla.
- heat this until the under-surface develops deep golden-brown spots and the cheese melts.
- now, flip this over carefully and allow the other side to brown up.
- once done, transfer to the serving plate.
- using a pizza cutter or a knife, cut to form triangular portions of the quesadilla.
- enjoy with salsa, sour cream or just as is.