• 1 (15.5-oz) can black beans
  • 2 medium zucchini
  • 4 cups fresh spinach
  • 1 ear fresh corn or 1 cup canned corn
  • 3/4 cup grated, low-fat cheddar cheese
  • 1-2 teaspoon water
  • 6 (8-inch) whole wheat flour tortillas
  • 2 tablespoons fresh parsley or cilantro (optional)
  • Cooking oil spray


  1. In a colander, drain and rinse black beans. Rinse zucchini and shred with a grater. 
  2. Rinse and chop fresh spinach. If using fresh parsley or cilantro, rinse and chop. 
  3. If using fresh corn, peel. Use a knife to cut corn kernels off of the cob.
  4. In a large skillet over medium-high heat, heat oil. Add zucchini and cook until zucchini is semi-soft, about 5 minutes. Add corn and spinach. Cover and cook until tender, stirring a few times, about 5 minutes more. Remove from heat.
  5. Add black beans to the veggie mixture. Stir to combine. Smash beans lightly with a fork. Add 1-2 teaspoons of water to make a bean-and-veggie paste. If using parsley or cilantro, add now. Transfer mixture to a medium bowl. Reserve skillet.
  6. Spread vegetable mixture evenly on half of each tortilla. Sprinkle with 2 tablespoons cheddar cheese. Fold tortillas over. Press lightly with a spatula to flatten.
  7. Spray the skillet lightly with cooking oil spray. Heat over medium-high heat. Add one folded tortilla. Cook about 4 minutes per side, or until both sides of the tortilla are golden brown. Repeat until all the quesadillas are cooked.

Nutrition Facts:

Serves: 5-6

Calories 379g

Fat 3.3g

Fiber 15.7g

Protein 25.9g