Kale and Black Bean Quesadillas

Yum, quesadillas! I love how simple quesadillas are to make. Similar to a taco but toasted with melted cheese.  You can fill them with any kind of ingredient, make them sweet or savory.  These Kale and Black Bean quesadillas make for a great nutrient rich lunch 😀

Spelt tortilla

Spelt

Spelt is an ancient grain related to wheat. It grows well without the use of pesticides or fertilizers so is often sold as an organic food. Spelt has a light nutty flavor and is easier to digest than wheat (spelt is not gluten-free).  It is a good source of protein, thiamine, riboflavin, copper, iron, magnesium, zinc and soluble fiber.

Spelt is a good source of fiber, which can help reduce cholesterol levels. These tortillas are whole grain so you get the benefits of the endosperm and bran 😀 That means you get B vitamins, antioxidants, iron, zinc, magnesium and fiber.

Kale and Black Bean Quesadillas

Kale and Black Bean Quesadillas

Ingredients:

1 Tbsp olive oil

1/4 cup onion, diced

1 clove garlic, minced

1 (15 oz) can reduced sodium Black beans, rinsed and drained

1/4 tsp cumin

1/4 tsp oregano

1/4 tsp paprika

2 cups Kale, cut into small pieces

1/2 cup Vegetable broth

1/2 cup Monterey jack cheese, shredded

8 Wheat Spelt Tortillas

Directions:

Heat oil in medium skillet over medium high heat.  Add onions and garlic and sauté for about 2  minutes.

Add beans and spices to pan, combine and cook 2 more minutes. Place kale on top of beans, add broth and mix. Cook kale just until green turns vibrant. Set aside.

Heat large skillet over medium high heat. Place tortilla in warm skillet, flip to heat both sides of tortilla. Add 1/4 cup bean & kale mixture to one side of tortilla. Top with cheese and fold tortilla in half, gently press together.  Toast for 2-3 minutes on each side or until tortilla is slightly golden.

Cut quesadilla into 4 pieces. Enjoy while hot 😀

Kale and Black Bean Quesadilla

I preferred these spelt tortillas over other wheat tortillas I have tried, they taste great.  I loved the spice the Monterey jack cheese added to these quesadillas. You could also substitute baby spinach in place of kale.

Source:
http://www.environmentalnutrition.com/issues/19_8/features/149643-1.html
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17 thoughts on “Kale and Black Bean Quesadillas

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