kid-friendly: bean, veggie & cheese quesadilla

this easy quesadilla comes together in just minutes and makes a well-balanced main meal for your little one (or you!). pair it with some avocado and fruit for a fully balanced meal!

Getting Owen to eat beans has not been the easiest thing. He’s super interested in them and will always pick them up and put them in his mouth but he has a hard time getting over the texture of the “skin.”

Same thing goes with peppers!

There are two things that I do with this quesadilla that help him get over his texture preferences and allow him to eat both beans & peppers without problem!

The first thing I do is dice the peppers really small. This lets him get a bunch in one bite (for the flavor) but he doesn’t have to gnaw on them to try to take a bite (and I also don’t have to cook them to complete mush).

The second thing I do is mash the black beans into almost a paste. This way he doesn’t notice the skins because they’re all mashed up!

I pair it with some mashed avocado and fruit and I’ve got a fully balanced, easy meal that’s getting a bunch of nutrients into Owen in a way that he enjoys. A total mom win.

And don’t think you can only make this if you have kids. I’ve made it for myself plenty and it hits the spot every time!

kid-friendly: bean, veggie & cheese quesadilla

• Author: Cait
• Prep Time: 5 minutes
• Cook Time: 5 minutes
• Total Time: 10 minutes
• Yield: 1 quesadilla 1x
• Category: kid-friendly

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Description

this easy quesadilla comes together in just minutes and makes a well-balanced main meal for your little one.  pair it with some avocado and fruit for a fully balanced meal!

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Ingredients

Scale 1x2x3x

• 1 whole grain tortilla
• 1/4 cup shredded cheese (mexican, cheddar, monterey jack are all great)
• 2 tablespoons no salt added canned black beans, drained, rinsed & mashed
• 2 minced tablespoons bell pepper that have been washed & seeded
• Pad of butter

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Instructions

1. Place a pad of butter in a non-stick sauté pan over medium heat then add minced bell peppers.  Sauté for ~3 minutes or until tender.
2. Add black beans and cook for another 1-2 minutes.  Remove from the pan and set aside.
3. Wipe out the pan (careful not to burn yourself!), lower the heat to medium low and place one tortilla down.
4. Top the tortilla with ~2 tablespoons shredded cheese and bean & pepper mixture, spreading evenly across the tortilla.
5. Top with an addition 2 tablespoons of shredded cheese and remaining tortilla.
6. Press down and cook on each side 1-2 minutes or until little brown bubbles form on the outside of the tortilla and cheese has melted.
7. Serve with avocado and fruit for a balanced meal.

Keywords: kid-friendly, vegetarian, quesadilla

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