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This recipe courtesy of Cooking Matters

Black Bean and Vegetable Quesadillas

Hearty veggie packed meal or snack
Prep Time: 25 minutes
Cook Time: 20 minutes
Total Time: 45 minutes
Course: Mains & Sides, Snacks & Desserts
Servings: 6


  • 1/2 (15 1/2 oz) can black beans no salt added
  • 2 medium zucchini
  • 1 bunch (about 4 cups) fresh spinach
  • 1 ear fresh corn or 1 cup canned corn
  • 4 oz low-fat cheddar cheese
  • 1 tbsp canola oil
  • pinch cayenne pepper
  • 1-2 tsp water
  • 1/2 tsp black pepper
  • 6 8 inch whole wheat tortillas
  • non-stick cooking spray
  • 3 tbsp fresh parsley or cilantro optional


  • In a colander, drain and rinse black beans.
  • Rinse zucchini. Cut into thin slices or shred with a grater.
  • Rinse and chop fresh spinach. If using fresh parsley or cilantro, rinse and chop now.
  • If using fresh corn, peel. Use a knife to cut corn kernels off of the cob. If using canned corn, drain.
  • Grate cheese.
  • In a large skillet over medium-high heat, heat oil. Add zucchini and cayenne pepper. Cook until zucchini is semi-soft, about 5 minutes.
  • Chill in refrigerator until ready to serve, up to 24 hours.
  • Add corn and spinach. Cover and cook until tender, stirring a few times, about 5 minutes more. Remove from heat.
  • Add black beans to the veggie mixture. Stir to combine. Smash beans lightly with a fork. Add 1–2 teaspoons water to make a bean-and-veggie paste.
  • Season mixture with black pepper. If using parsley or cilantro, add now. Transfer mixture to medium bowl. Reserve skillet.
  • Spread vegetable mixture evenly on half of each tortilla. Fold tortillas over. Press lightly with spatula to flatten.
  • Spray skillet lightly with non-stick cooking spray. Heat over medium-high heat. Add one folded tortilla. Cook about 4 minutes per side, or until both sides of tortilla are golden brown. Repeat until all quesadillas are cooked.
  • Cut each quesadilla into 2 wedges. Serve while hot.


  • Add your favorite veggies to the filling. In place of zucchini and spinach, use up leftover cooked veggies like collards, squash, or bell peppers.
  • To cut costs, use frozen spinach. Defrost, drain, and squeeze completely dry before adding.
  • Use the remaining beans in a soup or to top a salad.
  • Top with low-fat yogurt or salsa.
  • Compare labels for sodium/ saturated fat and look for no trans fat when selecting whole wheat tortillas.