These Pumpkin Lentil & Bean Quesadillas are light, quick, and easy. This mouthwatering dish is full of vitamin C and veggies and provides a well-balanced, nutrient-rich meal sure to keep you and your family satisfied with the perfect blend of plant protein and healthy fats. The pumpkin adds a savory richness that elevates the entire quesadilla. For extra flavor, top the quesadilla with Greek yogurt, cilantro, salsa, or guacamole. You’ll love how this family-friendly recipe combines the flavors of fall with the convenience of a hand-held meal in under 30 minutes!

Each serving of the quesadilla provides:

• 15 grams of Protein
• 5 grams of Fiber
• 34% of your daily Vitamin A
• 30% of your daily Calcium
• 28% of your daily Vitamin C
• 20% of your daily Iron

There are so many options for toppings over the quesadillas. Check them out here. It’s also fun to have a topping bar where people can get interactive with their meal.

I love using my MekBok Pre-Seasoned Cast Iron Skillet. It provides better heat retention for more even cooking. This bundle includes 3 different sizes of skillets for cooking multiple meals!

Watch the video on how to easily make Pumpkin Lentil & Bean Quesadillas:

Pumpkin Lentil & Bean Quesadillas

 

Print

Prep time

10 mins

Cook time

15 mins

Total time

25 mins

 

These Pumpkin Lentil & Bean Quesadillas are light, quick, and easy. This mouthwatering dish is full of vitamin C and veggies and provides a well-balanced, nutrient-rich meal sure to keep you and your family satisfied with the perfect blend of plant protein and healthy fats. The pumpkin adds a savory richness that elevates the entire quesadilla. For extra flavor, top the quesadilla with Greek yogurt, cilantro, salsa, or guacamole. You'll love how this family-friendly recipe combines the flavors of fall with the convenience of a hand-held meal in under 30 minutes!

Author: Sydney Rhody, BS, CPT

Recipe type: Dinner

Cuisine: Latin

Serves: 2

Ingredients

• 1 tsp olive oil
• ¼ cup green bell pepper, deseeded and diced
• ¼ cup canned lentils, drained and rinsed
• ¼ cup canned fat-free refried beans or try this recipe for Instant Pot Refried Beans
• ¼ cup canned pumpkin puree
• ¼ cup baby spinach
• ⅛ tsp ground cumin
• ⅛ tsp onion powder
• ⅛ tsp garlic powder
• ⅛ tsp paprika
• ⅛ tsp chili powder
• 4 whole wheat tortillas
• ½ cup Mexican blend shredded cheese, divided
• Toppings (optional):
• ¼ cup plain nonfat Greek yogurt
• ½ cup salsa of choice

Instructions

1. Heat a skillet or cast iron pan to medium heat.
2. Add olive oil. Cook bell pepper until the pepper is soft. About 5 minutes.
3. Add lentils, refried beans, pumpkin, spinach, cumin, onion powder, garlic powder, paprika, and chili powder. Stir to mix.
4. Cook until the spinach wilts. 2 minutes. Remove from heat.
5. In a separate pan, over medium heat, place one tortilla down on the pan. Add 2 Tbsp of the cheese. Melt and top with ½ the lentil bean pumpkin filling.
6. Add 2 more Tbsp cheese on top of the filling.
7. Place the second tortilla over the top to make your quesadilla.
8. Cook for 2 minutes then flip and cook another 2 minutes until the cheese has melted and the tortilla is bubbly.
9. Repeat this to make the second quesadilla.
10. Serve with Greek yogurt and salsa evenly divided among the 2 quesadillas.

Nutrition Information

Serving size: 2 quesadillas (toppings not included) Calories: 404 Fat: 15 Saturated fat: 7 Carbohydrates: 50 Sugar: 2 Fiber: 5 Protein: 15 Cholesterol: 23

3.5.3251

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By: Sydney Rhody, BS, CPT

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