Vegetable Quesadillas

Inspired by Bon Appetit Magazine

This typical kid favorite has received a nutritional makeover. The beans add fiber and the squash offers vitamin A. The corn is just for fun!

  • 1/2 pound¬†pre-cut butternut squash, cut into 1/2 inch dice
  • 1 tablespoon water
  • 2 tablespoons canola oil, divided
  • 1 small yellow onion, finely chopped
  • 1 cup frozen corn kernels, thawed
  • Kosher salt
  • Black pepper
  • 2 garlic cloves, minced
  • 1-15 oz. can black beans, rinsed and drained
  • 1 teaspoon chili powder
  • 1/2 cup fresh tomato salsa, divided
  • 4¬†(8-inch) whole wheat flour tortillas
  • 1/2 cup shredded Monterey Jack cheese, divided
  • 1/2 cup shredded white Cheddar cheese, divided
  • Place butternut squash in a microwave safe bowl. Add 1 tablespoon water, then cover and microwave until just tender, about 3 minutes. Drain any excess liquid and set aside.
  • In a large skillet, heat 1 tablespoon of oil over medium-high heat. Cook onion until tender and starting to brown slightly, about 4 minutes. Add squash and corn to skillet and continue cooking for another minute or two. Season lightly with salt and pepper. Place in a bowl and set aside.
  • In the same skillet, heat the remaining tablespoon of oil over medium heat. Add garlic and cook for about one minute, taking care not to burn it. Add the black beans, chili powder and 1/4 cup of the salsa. Turn the heat down to low and gently mash the beans a bit with the back of a wooden spoon. Taste for seasonings and add salt and pepper, if necessary. Place in a bowl and set aside.
  • To assemble the quesadillas, heat a skillet over medium. (If you want to use the same skillet, you will need to wash it first because the mashed black beans make a bit of a mess! I just used another skillet altogether.) Place one tortilla on the skillet, then top with 1/4 cup Monterey Jack, 1/2 of the squash mixture,1/2 the black bean mixture, then finally 1/4 cup shredded Cheddar cheese. Top with another tortilla and allow to cook for about 5 minutes, or until the cheese is starting to melt and the tortilla starts to brown. Press it down gently to help it stick together. Because the quesadilla is so stuffed with veggies, it needs to be flipped over carefully (see tips below). Flip it over and cook the other side until all the cheese is nicely melted and the tortillas are toasted. Repeat with the remaining tortillas.
  • Serve hot with remaining salsa and if you’d like, low fat sour cream or plain yogurt.
  • Quick Tips
  • 1. The trickiest thing about this recipe is flipping the quesadilla. I used a cutting board to slide the quesadilla from the skillet, then placed the skillet over the top of the quesadilla and flipped it over.
  • 2. If you think your kids are unlikely to eat these all together, try separating the parts. Serve the quesadilla with just beans and cheese and the vegetables on the side.

Preparation time: 10 minute(s)

Cooking time: 25 minute(s)

Number of servings (yield): 4

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