Butternut squash and cannellini bean quesadilla
Jordan Roberts |
Jun 17, 2021
A great way to introduce your children to new foods is by letting them give you a helping hand in the kitchen. Butternut squash and cannellini bean quesadilla is a great family friendly recipe and allows little ones to help with preparing and assembling the quesadillas.
This meal also packs a punch. Butternut
squash is low in calories but loaded with
important nutrients. Beans add a pop of
nutrition and are packed full of protein,
fiber, and micronutrients.
Ingredients (6 servings)
- 1 1/2 cups butternut squash puree (see
- 1 clove garlic, minced
- 1 (15 ounce) can cannellini beans, low sodium,
canned, rinsed, drained (juice reserved)
- 2 teaspoons cumin, ground
- 1/4 teaspoon kosher salt
- Black pepper, ground, to taste
- 1 teaspoon olive oil
- 12 small corn tortillas
- 6 tablespoons cheddar cheese, low fat
- Preheat oven to 400 degrees.
- Prepare a sheet pan lined with foil and lightly spray with cooking spray. Place butternut squash on pan
and bake 30 minutes or until soft.
- Puree squash with milk in blender until smooth. Set aside.
- In a bowl, toss garlic, beans, cumin, salt, and pepper.
- Heat oil in the pan over medium heat. Add the bean mixture to the pan. Cook for 1 to 2 minutes. Add half
of the reserved bean liquid. Allow to cook until slightly thickened, about 2 minutes. Remove from heat.
- Lay corn tortillas on flat surface. Top with 1/4 cup of butternut squash puree and 1/4 to 1/2 cup of cannellini
bean mixture each.
- Sprinkle cheese on top of mixture and top with another corn tortilla and press gently.
- Place quesadillas in a single layer on a sheet tray. Bake in oven until cheese is melted and outside is
crisp, about 5 to 8 minutes. Serve warm.
Nutrition information (Serving size: 1 quesadilla)
258 calories; 5 g fat; 2 g saturated fat; 195 mg sodium; 45 g carbohydrates; 6 g fiber; 3 g sugar; 11 g protein
Source: Spectrum Health Culinary Medicine and Health Meets Food