Healthy Spinach & Corn Quesadillas with Kidney Bean Salad & Roasted Tomato Salsa
1 hour 45 minutes
1236 reads
About Healthy Spinach & Corn Quesadillas with Kidney Bean Salad & Roasted Tomato Salsa
Craving a vibrant, healthy meal that bursts with flavor? These spinach quesadillas are your answer! Imagine biting into a warm, cheesy corn filling nestled between homemade spinach tortillas – a delightful mix of textures and tastes.This recipe isn't just delicious; it's nutritious too! Served with a refreshing kidney bean salad and smoky roasted tomato salsa, it's a complete and satisfying experience. Perfect for a quick weeknight dinner, a fun lunch, or even a healthy snack.From kids to adults, everyone will love these crowd-pleasing quesadillas. Get ready for a flavor explosion!
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Recipe Time & More
Prep45 minutes
Cook1 hour
Total1 hour 45 minutes
Ingredients
For the Spinach Tortillas
- ¾ cup Whole Wheat Flour whole
- ¾ cup All-Purpose Flour
- ½ tsp Baking Powder
- ½ tsp Salt
- 1 tbsp Oil
- ¼ cup Spinach Purée
- 2 ½ tbsp Water reserved from cooked spinach, warm
For the Cheesy Corn Filling
- 1 cup Corn Kernels cooked
- 2 Tomatoes chopped, medium
- 1 Large Onion chopped
- 1 Chili deseeded and chopped, green
- 1 cup Mozzarella Cheese shredded
- ½ cup Cheddar Cheese shredded
- 1 tsp Pepper black, or to taste
- 1-2 tsp Salt or to taste
For the Kidney Bean Salad
- ½ cup Kidney Beans dried
- ¼ cup Tomato deseeded and chopped
- 1 Onion small, thinly sliced
- 2 tbsp Onions chopped, green
- 1 tbsp Olive Oil
- 1 tsp Lime Juice
- 1 tsp Garlic minced
- ¼ tsp Pepper black, freshly, ground
- 1-2 tsp Salt or to taste
Instructions
Prepare the Kidney Bean Salad
- Soak the dried kidney beans in cold water overnight.
- Drain and rinse the soaked beans. Pressure cook them until tender.
- Rinse the cooked beans under cold water to stop the cooking process.
- In a bowl, combine the cooked kidney beans, chopped tomato, thinly sliced onion, and chopped green onions.
- Just before serving, whisk together the olive oil, minced garlic, salt, pepper, and lime juice for the dressing. Pour over the bean mixture and toss gently.
Make the Roasted Tomato Salsa
- Roast the tomatoes over an open flame until the skins are blistered and blackened.
- Once cool enough to handle, peel the roasted tomatoes.
- Chop one tomato and purée the remaining two.
- Heat the oil in a pan. Sauté the chopped onion and green chili until softened.
- Add the chopped and puréed tomatoes, cilantro, vinegar, pepper, salt, sugar, and ketchup. Simmer for 2-3 minutes.
- Remove from heat and set aside.
Make the Spinach Tortillas
- Thoroughly wash and roughly chop the spinach.
- Cook the spinach in 1 cup of water with ½ teaspoon each of salt and sugar for 3-4 minutes.
- Let the spinach cool completely, then drain, reserving 2 ½ tablespoons of the cooking water.
- Purée the cooked spinach.
- In a large bowl, sift together the whole wheat flour, all-purpose flour, ½ teaspoon of salt, and baking powder.
- Add the oil and rub it into the flour mixture with your fingertips until it resembles breadcrumbs.
- Add the spinach purée and reserved cooking water.
- Knead until a smooth dough forms. This develops gluten for soft tortillas.
- Cover the dough and let it rest for 15 minutes.
- Divide the dough into 8 equal portions. Roll each portion into a thin circle using a rolling pin.
- Heat a griddle or large skillet over medium heat.
- Cook each tortilla for about 30 seconds per side, or until light brown spots appear.
- Stack the cooked tortillas and wrap them in a clean kitchen towel to keep them warm and pliable.
Assemble and Cook the Quesadillas
- In a bowl, combine the mozzarella and cheddar cheese. Season with salt and pepper.
- In another bowl, combine the cooked corn, chopped tomato, chopped onion, green chili, salt, and pepper.
- Place a spinach tortilla on a flat surface. Spread 2 tablespoons of the cheese mixture over half of the tortilla.
- Top with the corn mixture.
- Sprinkle another 2 tablespoons of cheese over the corn, ensuring the edges are well covered. This helps seal the quesadilla.
- Fold the other half of the tortilla over the filling to form a semi-circle. Gently press the edges to seal.
- Heat a little oil in a pan over medium heat. Cook the quesadillas one at a time until golden brown and crispy, about 2-3 minutes per side.
- Remove from the pan and cut each quesadilla in half.
- Serve hot with the roasted tomato salsa and kidney bean salad.
Recipe Notes
Good To Know
- 1 cup = 250 ml
- Preparation timing is exclusive of soaking time of kidney beans.
- Adjust spices according to your kid's taste.
- Adjust cheese accordingly; the more cheese, the cheesier, and kids will love it.
Expert Tips
- For a creamier texture, blend a portion of the cooked beans before adding them to the dish.
- Enhance the flavor by using homemade taco seasoning instead of store-bought.
- Add a dollop of sour cream or guacamole for extra richness and flavor.
Storage Instructions
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat gently on the stovetop or in the microwave.
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Recipe Nutrition
Calories: 416kcalCarbohydrates: 54gProtein: 18gFat: 16gSaturated Fat: 7gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gTrans Fat: 0.02gCholesterol: 35mgSodium: 2036mgPotassium: 694mgFiber: 8gSugar: 10gVitamin A: 1519IUVitamin C: 28mgCalcium: 309mgIron: 3mg
Rajeswari Annamalai
Articles: 100
6 Comments
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Such a lovely dish! Thanks for sharing.
Looks so wonderful! Thanks for posting.
Yum! This recipe is a must-try.
Very nutritious recipe…. Something I will definitely feed my kid 🙂
Wow made with 47 steps good efforts
Absolutely fantastic! Thanks for the recipe.