Low Sodium Vegetarian Quesadilla
Savor the hearty and wholesome flavors of this Low Sodium Vegetarian Quesadilla, a quick and nutritious meal perfect for lunch or a light dinner. Made with whole wheat tortillas and packed with a vibrant medley of black beans, bell peppers, zucchini, and sweet corn, this dish offers a guilt-free twist on a classic favorite. Seasoned with ground cumin and smoked paprika for a subtle kick, and layered with creamy, low-sodium shredded cheese, this quesadilla achieves the perfect balance of flavor and health-consciousness. The recipe is a breeze to prepare, requiring just 20 minutes from start to finish, and is lightly toasted in olive oil or unsalted butter for a golden, crispy finish. Serve it warm with fresh cilantro and a squeeze of lime for a burst of freshness. Perfect for those seeking a low-sodium, vegetarian-friendly option without sacrificing taste!
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Ingredients
- 2 large Whole wheat tortillas
- 0.5 cup Reduced-sodium black beans, rinsed and drained
- 0.5 cup Bell peppers (red, yellow, or green), finely diced
- 0.5 cup Zucchini, finely diced
- 0.25 cup Sweet corn kernels (no salt added, fresh or frozen)
- 0.5 cup Shredded low-sodium cheese (cheddar or mozzarella)
- 1 tablespoon Unsalted butter or olive oil
- 2 tablespoons Fresh cilantro, chopped (optional)
- 2 pieces Lime wedges (optional)
- 0.5 teaspoon Ground cumin
- 0.25 teaspoon Smoked paprika
- 0.25 teaspoon Ground black pepper
Directions
Step 1
1. Begin by preparing the vegetables. Finely dice the bell peppers and zucchini.
Step 2
2. In a medium bowl, combine the black beans, diced bell peppers, diced zucchini, sweet corn, and chopped cilantro (if using). Sprinkle with ground cumin, smoked paprika, and black pepper, then mix well to combine.
Step 3
3. Lay one whole wheat tortilla flat on a clean surface. Sprinkle half of the shredded cheese evenly across the tortilla.
Step 4
4. Spread the vegetable and bean mixture evenly on top of the cheese layer, leaving about 1 inch of space around the edges.
Step 5
5. Top the mixture with the remaining shredded cheese, then place the second tortilla on top to create a sandwich.
Step 6
6. Heat a large skillet or griddle over medium heat and add 1/2 tablespoon of the unsalted butter or olive oil. Once melted or heated, carefully transfer the quesadilla onto the skillet.
Step 7
7. Cook for 2-3 minutes on one side or until the bottom tortilla is golden brown and crispy. Gently flip the quesadilla using a spatula and cook for an additional 2-3 minutes on the other side. Add the remaining butter or olive oil to the skillet if needed.
Step 8
8. Once the quesadilla is cooked and the cheese is melted, remove it from the skillet and transfer it to a cutting board.
Step 9
9. Allow the quesadilla to cool for 1-2 minutes before slicing into wedges.
Step 10
10. Serve warm with optional lime wedges on the side for added flavor. Enjoy your low sodium vegetarian quesadilla!
Nutrition Facts
| Serving size | (555.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 743.0 |
| Total Fat 31.5g | 0% |
| Saturated Fat 16.5g | 0% |
| Cholesterol 71mg | 0% |
| Sodium 888.2mg | 0% |
| Total Carbohydrate 88.9g | 0% |
| Dietary Fiber 17.9g | 0% |
| Total Sugars 11.8g | |
| Protein 33.3g | 0% |
| Vitamin D 21IU | 0% |
| Calcium 564.4mg | 0% |
| Iron 6.7mg | 0% |
| Potassium 1199.2mg | 0% |
Source of Calories