White Bean and Kale Quesadillas
These white bean and kale quesadillas are one of my favorite things to make when I need something fast, filling, and good. You sauté shallots with white beans and kale, season with a little cayenne and lemon juice, and stuff it all into a warm tortilla with avocado. Twenty minutes, one pan, done. Make them with cheese, vegan cheese, or skip the cheese entirely.
4 people
Calories: 279kcal
Ingredients
- 1 tablespoon avocado oil or other vegetable oil
- ¼-½ cup finely chopped shallots or onion
- 1 can of white beans navy beans, drained and rinsed, or 1 1/2 cups white beans cooked at home
- 2 cups kale washed, stems removed, and cut into small pieces
- 1/2 teaspoon sea salt
- A pinch of cayenne pepper
- Juice of half a lemon
- 1 avocado sliced
- 6 to 8 flour tortillas gluten free works too
- Cheese vegan cheese, or nutritional yeast (optional)
Instructions
- Heat the oil in a pan over medium heat. Add the shallots and cook until they start to brown, about 5 to 7 minutes. Add the white beans and stir.
- Add the kale, salt, and cayenne. Cook until the kale is wilted and the beans are warmed through, about 3 to 4 minutes.
- Use a fork to mash some of the beans in the pan. You want a mix of creamy and chunky so the filling holds together. Add the lemon juice and remove from heat.
- Warm a tortilla in a dry skillet over medium heat. If using cheese or vegan cheese, sprinkle it on the tortilla first so it melts. Spread avocado on one half, add 2 to 3 spoonfuls of the filling, and fold. Press gently with a spatula and cook about 2 minutes per side until golden.
- Cut each quesadilla into halves or quarters and serve.
Notes
Cheese options: These work three ways. Add regular cheese (Oaxaca, mozzarella, or Monterey Jack), vegan cheese, or skip the cheese entirely. The mashed beans and avocado give you plenty of creaminess on their own.
Bean swap: Black beans, pinto beans, or chickpeas all work if you don't have white beans.
Greens swap: Spinach, Swiss chard, or collard greens instead of kale. Spinach wilts faster, so add it at the very end.
Meal prep: The filling keeps in the fridge for up to 4 days. Assemble with fresh avocado when ready to eat. Assembled quesadillas can be frozen: let them cool, wrap in parchment paper, and store in a freezer bag for up to a month. Reheat in a dry skillet or toaster oven.
Nutrition
Serving: 1quesadilla | Calories: 279kcal | Carbohydrates: 34g | Protein: 6g | Fat: 14g | Saturated Fat: 2g | Sodium: 617mg | Potassium: 535mg | Fiber: 5g | Sugar: 4g | Vitamin A: 3420IU | Vitamin C: 48.2mg | Calcium: 113mg | Iron: 2.3mg