Anything that can be devoured sans knife and fork can be a win with rambunctious kids! But that doesn’t mean you have to compromise on wholesomeness. This bean burrito is plant-based and filled with flavor.
Beans are a plant-based source of protein, iron, fiber, and vitamins! To get the most iron from beans, serve them with a source of Vitamin C like tomato, citrus fruits, or bell peppers. This recipe uses salsa as its source of Vitamin C, but you could also serve it with sliced bell peppers if your child isn’t a fan of salsa. Learn more ways to enjoy beans.
The fiber and plant-based protein in this tasty meal should help your child stay full and satisfied throughout the afternoon. It’s also great for adults; I enjoy this meal when I’m low on time for lunch prep!
Lately, I’ve been making homemade tortillas with blue heirloom corn, and it’s surprisingly simple! Just mix a 1:1 ratio of flour and water, shape the dough, and press it using a tortilla press or between two plates with wax paper. Then, cook it in a cast iron skillet. By the time I’ve opened a can of beans, gathered my ingredients, and rinsed some fruit, my tortilla is ready to enjoy!
Black Bean Quesadilla
Ingredients
- 6 ” whole-grain tortilla
- ¼ cup canned black beans rinse beans to reduce sodium by 20%
- ¼ cup of salsa or red bell pepper
- ⅓ cup shredded cheddar cheese
- 6 baby carrots
Instructions
- Warm the tortilla in pan on low-medium heat for 2-3 minutes, or microwave (for about 30 seconds).
- Heat beans in a small saucepan on medium heat.
- Spoon beans onto the warmed tortilla
- Top with salsa and shredded cheese.
- Serve and enjoy with a side of baby carrots!
(1 grain, 1 protein, 1 vegetable, 1 dairy)
Looking for more tasty meal ideas? Check out my other meal plans for all ages!
