By Αποστολία Γκολφινοπούλου
White Bean & Spinach Quesadillas (Freezer Friendly)
16 steps
Prep:10minCook:20min
Make these smashed white bean and spinach quesadillas ahead of time and stash them in the freezer for an easy and healthy lunch that actually fills you up!
Updated at: Thu, 17 Aug 2023 11:30:03 GMT
Nutrition balance score
Good
Glycemic Index
31
Low
Glycemic Load
21
High
Nutrition per serving
Calories580.4 kcal (29%)
Total Fat24.2 g (35%)
Carbs67.6 g (26%)
Sugars0.3 g (0%)
Protein24.9 g (50%)
Sodium1302.6 mg (65%)
Fiber7 g (25%)
% Daily Values based on a 2,000 calorie diet
Ingredients
5 servings
Instructions
Step 1
If spinach is frozen, thaw and press out extra moisture.
Step 2
In a large bowl, mash the white beans with a fork or potato masher.
Step 3
Stir in the spinach, cumin, coriander and salt. Stir/mash until the spinach is slightly wilted and fold in the feta cheese.
Step 4
Heat a large pan over medium heat. Spray with oil, then assemble quesadillas in the pan (cooking 2 at a time).
Step 5
Spoon out ½ cup of white bean/spinach filling, then sprinkle with ¼ cup cheese. Fold the tortilla over, then press down firmly.
Step 6

Step 7
Cook for 3 or so minutes per side, until golden and crispy.
Step 8
Notes
Step 9
1- navy, cannellini or white kidney beans are all fine; in a pinch you can swap for chickpeas
Step 10
2- roughly 3 cups chopped fresh spinach or 1 ½cups frozen spinach (if using frozen, thaw and press well to squeeze out liquid)
Step 11
Storage/meal prep
Step 12
Cool completely on a wire rack, then cut in half and wrap in plastic wrap.
Step 13
store in the fridge for up to 4 days
Step 14
store in the freezer for up to 3 months
Step 15
Reheating
Step 16
Quesadillas are best reheated in a frying pan or on a sandwich press until crisp and warmed through. When microwaved, they will become quite soggy.
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Notes
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Delicious
Easy
Go-to
Under 30 minutes
Kid-friendly
