Rosemary White Bean and Kale Quesadillas make an insanely delicious lunch or dinner and are packed with protein and fiber for a healthy meal.
Rosemary White Bean and Kale Quesadillas are filled with an amazing combination of white beans, kale, garlic, shallots, a touch of red pepper flakes, and lots of cheese for one tasty vegetarian meal.
When I am pressed for time to make lunch or dinner, quesadillas are often something that come to mind. Not only are they fast and easy, they can be filled with almost anything you already have at home. Usually to fill my quesadillas I think about three things - protein, veggies, and all the cheese. In this delicious kale and white bean quesadilla, the protein comes from the mashed white beans. For the veggie I went with kale. You could use spinach or any combination of veggies you like. Then I went with a simple mozzarella, but any cheese would work. I like to add some spices to my veggie and bean mixture and since this recipe was leaning in an Italian direction, I went with rosemary, which I love. And I couldn't resist and added some garlic, shallots, and red pepper flakes because they make everything taste better.
Now when it comes to making quesadillas, I usually opt for a lower carb tortilla to lighten things up since they tend to fewer calories than traditional tortillas and also pack in extra fiber and protein. And if it's not a low carb option, then usually I try to reach for something that is made with whole grains. Also I almost always make a big batch so that I can freeze the extras for quick meals. I find the best way to freeze quesadillas is to first let them cool completely. Then once they are cooled, wrap them in wax paper to prevent sticking and store them in a large freezer safe ziploc bag.
Here are some tips for making these Rosemary White Bean and Kale Quesadillas:
- Don't be afraid to try out different spices and herbs. While I reached for rosemary, thyme, basil, or oregano would also be delicious. Similarly you could use Italian seasoning for a combination of rosemary, thyme, oregano, and dried basil.
- Although I love kale, I realize it isn't for everyone. This recipe also comes out great with spinach, chopped broccoli, shredded Brussels sprouts, or mushrooms.
- If you don't have canned white beans on hand, you can replace them with black beans, pinto beans, or even chickpeas.
- Definitely consider making a giant batch of these quesadillas and freezing them for future meals. They freeze really well and are great to have on hand. Make sure to let them cool completely before freezing and wrap them in wax paper so they don't stick together.
- For a vegan version of this recipe, you could leave out the cheese and add some nutritional yeast to the bean mixture. You could also use your favorite vegan cheese. Since it will be a bit drier without the cheese, make sure to have some salsa or vegan salad dressing on the side for dipping.
- While these quesadillas are delicious with salsa, they are also really great dipped in a healthy ranch dressing, drizzled with tahini, or topped with some Greek yogurt and lemon juice.
These are the tools I used when preparing this recipe:
- Using a nonstick pan is the way to go when it comes to quesadillas since it ensure any cheese that seeps out won't stick to the pan. There are all kinds of nonstick pans on the market but I have been using these All Clad Nonstick Fry Pans for years and love them. The nonstick surface hasn't deteriorated at all over tons of use and they still work like the first time I used them. Also just FYI, it's best not to use aerosol on non-stick pans since it can damage the surface. Look for a non-aerosol cooking spray or use regular oil if you need anything.
- For freezing quesadillas, I find it works best to wrap the quesadillas in wax paper to prevent sticking and then store them in a large freezer safe ziploc bag.
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Rosemary White Bean and Kale Quesadillas
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- 2 tsp. olive oil
- 1/2 tsp. red pepper flakes
- 1 U shallot, minced
- 2 U garlic cloves
- 4 cups kale, sliced thin
- 2 cups canned cannellini beans, drained and rinsed
- 1 tsp. dried rosemary
- 1 cup part skim shredded mozzarella cheese
- 4 U low carb wraps
- Heat the olive oil over medium heat. Add the shallot, garlic, and red pepper flakes. Cook for 1-2 minutes until fragrant. Add the kale and cook until tender, adding 1-2 tablespoons of water to prevent burning if needed.
- Add the cannellini beans and rosemary. Cook for 4-5 minutes until warm and tender. Remove and place in a bowl. Using a fork or potato masher, mash the beans. Season with salt and pepper.
- To make the quesadillas, spray the skillet with cooking spray. Cover one half of the wrap/tortilla with 2 tbsp. cheese. Top with white bean and kale mixture. Then sprinkle with 2 tablespoons cheese. Fold over. Cook on one side until tortilla is crispy and cheese has melted. Carefully flip and cook on the other side. Consider serving with marinara sauce, salsa, harissa, or tzatziki.
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
The Nutritional Values provided are estimates only and may vary based on the preparation method.
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