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What is a low-calorie vegetarian black bean and tofu quesadilla recipe?

Sari Greaves
Nutrition & Dietetics
Did you know that a restaurant-style cheese quesadilla can pack anywhere from 500-1200 calories!

Slim down your waistline with this lighter version of a quesadilla. The black beans and tofu serve as excellent sources of plant protein! Firm tofu acts like a “sponge” absorbing the natural flavors of the vegetables and olive oil. Tofu can be found in the produce section of your grocery store. Store tofu in an airtight container with a little water coating the bottom for up to 1 week. Thick and creamy high-protein Greek yogurt replaces sour cream in this delicious recipe!

Ingredients:
  • 2 teaspoons olive oil
  • 1 cup each (chopped): scallions; bell pepper (any color); tomatoes; mushrooms
  • 16 ounces firm tofu, sliced into cubes
  • 1 cup canned black beans, drained & rinsed
  • 1/4 cup shredded fat-free cheese
  • 4 whole grain tortillas (80 calories or under per tortilla)
  • 4 tablespoons of nonfat plain Greek yogurt
Directions:
  • Heat oil in a non-stick skillet on medium heat.
  • Add chopped vegetables and sauté for 4-5 minutes until fork tender.
  • Add cubed tofu and black beans and stir occasionally for additional 2-3 minutes until heated through.
  • Sprinkle with cheese.
  • Divide vegetable mixture evenly onto 4 tortillas.
  • Top each quesadilla with 1 tablespoon of nonfat plain Greek yogurt and fold in half.
Calories: 284 calories

Serving Size = 1 tortilla filled with 4 ounces cubed tofu, 1 cup mixed vegetables, ¼ cup beans, 1 tablespoon shredded cheese)

1 tablespoon of yogurt adds 17 calories

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.