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White Bean, Spinach, and Sun-Dried Tomato Quesadilla
This is my Mediterranean take on a quesadilla and can be found in my book, Quick & Easy Mediterranean Diet for Beginners. This less than 30 minute meal is full of good-for-you nutrients including fiber and antioxidants!
You can even assemble these quesadillas, freeze them and cook at a later time!
If you need a lower sodium option, check out the notes at the bottom of the recipe.
- Total Time: 30 minutes
- Yield: 4 quesadillas 1x
Ingredients
1 (15-ounce) can low sodium white beans
1 teaspoon chopped garlic
2 teaspoons lemon juice
1 teaspoon olive oil
¼ teaspoon coarse kosher salt
½ teaspoon dried Italian herb blend
1 cup frozen spinach, thawed, and squeezed to remove excess water
¾ cup shredded part-skim mozzarella cheese
⅓ cup sliced sundried tomatoes in olive oil, drained
⅓ cup thinly sliced red onion
4 whole wheat tortillas
Instructions
- In a large bowl, add the white beans, garlic, lemon, oil, salt and herbs. Mash the beans with a potato masher until mostly smooth.
- In a medium bowl, combine the spinach, cheese, and tomatoes.
- Place 1 tortilla on a flat surface. Spread ¼ cup of the beans over ½ of the tortilla. Top beans with ½ cup of the spinach mixture and fold top half of the tortilla over. Repeat with the other three tortillas.
- Heat a12-inch nonstick skillet over medium heat. When hot, add 2 of the quesadillas and cook for 2 to 3 minutes on each side, until tortilla is slightly crisp and cheese is melted. Repeat with other two quesadillas.
- Cut each quesadilla into 3 pieces and serve warm.
Notes
***Use corn 2 corn tortillas per quesadilla if you need a gluten free option
***Lower sodium variation – use shredded swiss/gruyere cheese instead of mozzarella (I love Trader Joe’s shredded blend) and use corn tortillas instead of wheat tortillas. Be sure to drain, rinse, and drain your canned beans to lower their sodium by up to 40%!
***If freezing: assemble quesadilla and fold over. Wrap uncooked quesadilla well, then place in an airtight container or storage bag. When ready to eat, unwrap quesadilla and cook on high in the microwave for 45 seconds. Flip and repeat. Follow cooking instructions in recipe to fully cook quesadilla.
Keywords: quesadilla, vegetarian, Mediterranean Diet, nut free
