September 26, 2022

Veggie Quesadillas with Cilantro Yogurt

Veggie Quesadillas with Cilantro Yogurt

Veggie Quesadillas with Cilantro Yogurt

Can you have Mexican food night on the DASH Diet? You sure can! The beans in this quesadilla are a great source of filling lean protein and dietary fiber. Corn tortillas are also a great fiber-full whole grain choice. The cilantro yogurt dip adds more flavor, protein, and calcium without adding excess calories. This meal is a great way to follow the DASH diet guidelines.


  • 1 cup beans, black or pinto
  • 2 Tablespoons cilantro, chopped
  • ½ bell pepper, finely chopped
  • ½ cup corn kernels
  • 1 cup low-fat shredded cheese
  • 6 soft corn tortillas
  • 1 medium carrot, shredded
  • ½ jalapeno pepper, finely minced (optional)

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Cilantro Yogurt Dip:

  • 1 cup plain non-fat yogurt
  • 2 Tablespoons cilantro, finely chopped
  • Juice from ½ of a lime


1. Preheat large skillet over low heat.

2. Line up 3 tortillas. Divide cheese, corn, beans, cilantro, shredded carrots, and peppers between the tortillas.

3. Cover each with a second tortilla.

4. Place a tortilla in a dry skillet and warm until cheese is melted and tortilla is slightly golden about 3 minutes.

5. Flip and cook the other side until golden, about 1 minute.

6. In a small bowl mix together the nonfat yogurt, cilantro, and lime juice.

7. Cut each quesadilla into 4 wedges (12 wedges total) and serve 3 wedges per person with about ¼ cup of the dip.

8. Refrigerate leftovers within 2 hours.

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