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lunch
Spinach and Black Bean Quesadilla
PostpartumMexican-inspiredEasyServes 215 min
A whole wheat tortilla folded over black beans, spinach, and melted cheese.
This simple, comforting lunch is packed with nutrients essential for postpartum healing and nursing. Black beans and spinach offer iron to help the mother rebuild her stores and sustain energy, while cheddar cheese provides calcium to protect her bones as milk production draws heavily on her reserves. Served on whole wheat tortillas, it provides the steady, slow-releasing energy needed to keep up with the physical demands of caring for a rapidly growing newborn.
View Nutrition Facts
One serving≈560 kcal · 28 g protein
Calories560 kcal
Protein28 g
Carbs50 g · 3.9g sugar
Fat30 g · 13.5g sat
Fiber12 g
Sodium1,354 mg
Folate215 mcg DFE
Iron4.8 mg
Calcium524 mg
Choline50 mg
Iodine22 mcg
Vitamin D34 IU
Vitamin B120.7 mcg
Zinc3.8 mg
from its ingredients
Ingredients
2 whole wheat tortillas
1 can (15 oz) black beans, rinsed and drained
2 cups spinach, roughly chopped
4 oz cheddar cheese, shredded
½ tsp cumin
1 tbsp cooking oil
½ cup salsa
Method
- 1In a small bowl, lightly mash the black beans with the cumin, leaving some texture.
- 2Lay out the whole wheat tortillas and spread the mashed bean mixture over one half of each.
- 3Top the beans evenly with the chopped spinach and shredded cheddar cheese.
- 4Fold the empty half of the tortilla over to close the quesadilla.
- 5Heat the cooking oil in a large skillet over medium heat.
- 6Cook the quesadillas for about 3-4 minutes per side, until the tortillas are golden brown and the cheese is fully melted.
- 7Cut into wedges and serve with salsa for dipping.
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