How do you get your family to eat more vegetables? Hide them!

One of the great things about Mexican food is that there are so many items that are mixed together.  This includes enchiladas, burritos, tacos, etc.  These are great places to add chopped vegetables because they get cooked with everything else and take on the flavors of the dish and spices.  Try these quesadillas as an alternative to just a plain cheese quesadilla.  This recipe, although it does not have meat, does have protein by way of black beans along with vegetables and lots of flavor!  This recipe can be adjusted to your tastes.  If you have carrots, shred them in.  If you like jalapenos, add them.  Be creative or follow the recipe, it’s your choice.  Whenever you can, get the kids involved and they will be more likely to eat what they helped prepare.

 

Black Bean and Veggie Quesadillas

 

Ingredients:

1 15 oz. can (low sodium) black beans, drained

1 cup (low sodium) corn, drained

2 zucchini squash, shredded

1-2 cups fresh spinach, chopped

1 small onion, diced

1 Tablespoon olive oil

1 clove garlic, minced

1 teaspoon chili powder

1 teaspoon cumin

½ teaspoon salt

½ teaspoon pepper

Cilantro, to taste

4 oz. cheddar, shredded

6 whole wheat tortillas

 

Directions:

  1. In a large skillet over medium heat, add oil. When heated, add onions and sauté for 3 minutes.
  2. Add zucchini and cook until semi-soft, about 6-8 minutes.
  3. Add spinach and cook for another 3 minutes.
  4. Add garlic, chili powder, oregano, cumin, salt and pepper; stir to combine.
  5. Add beans and smash with a fork.
  6. Add corn and heat through, stirring occasionally, 5-6 minutes or until heated through.
  7. If using cilantro, add now, stir to mix through.
  8. Remove skillet from heat.
  9. In another skillet, heat one tortilla, place quesadilla mixture on one side of tortilla and top with some shredded cheese. Fold over and heat on both sides.  Repeat until all quesadillas are cooked.
  10. Cut each one in half. Enjoy with your favorite salsa, guacamole or plain Greek yogurt.

 

This recipe was adapted from Cooking Matters.

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