Broccoli and Bean Quesadillas

Let’s be real: broccoli isn’t winning any popularity contests among kids. But here’s a little secret—exposure and variety are key! Even if they’re not scarfing it down immediately, offering it regularly in different forms can help kids warm up to this nutrient-packed veggie.

For example, my three-year-old is deep in her “I won’t eat anything green” phase. But I make it a point to always have colorful veggies on her plate. For this recipe, I made a broccoli and bean quesadilla for my husband and myself while preparing a cheese and chicken version for her. On the side, I mixed beans (her favorite) with some steamed broccoli. Did she eat all the broccoli? No. But she took a few bites without a fuss, which felt like a huge parenting win.

Why Broccoli?

Broccoli is a powerhouse of nutrients:

• Vitamin C: Boosts the immune system.

• Fiber: Great for digestion.

• Antioxidants: Helps reduce inflammation.

• Vitamin K and Calcium: Essential for strong bones.

Recipe Overview

This Broccoli & Bean Quesadilla is a quick, versatile recipe for the whole family. You can customize it to suit picky eaters by deconstructing the elements or tweaking the ingredients.

Ingredients

• Tortillas (we like Siete Brand)

• Shredded Cheese (cheddar, mozzarella, or a mix)

• Broccoli, steamed and chopped

• Black beand, rinsed and drained

• Optional add-ins: Shredded chicken, avocado slices, or salsa

Instructions

Step 1: Prep the Broccoli

1. Steam broccoli until tender but not mushy. Chop into small, bite-sized pieces.

Step 2: Assemble the Quesadilla

1. Heat a skillet over medium heat.

2. Place one tortilla on the skillet and sprinkle half the cheese over it.

3. Layer the chopped broccoli and black beans evenly. Add any optional extras, like chicken or avocado.

4. Sprinkle the remaining cheese on top and cover with the second tortilla.

Step 3: Cook the Quesadilla

1. Cook for 3–4 minutes on each side, or until the tortilla is golden brown and the cheese is melted.

2. Slice into wedges and serve warm.

Broccoli & Bean Quesadilla

A nutritious and customizable meal for the whole family. A great way to introduce more veggies to your kids!

Prep Time: 10 minutes
Cook Time: 8 minutes
Total Time: 18 minutes
Servings: 2

Ingredients

• 2 tortillas

• ½ cup shredded cheese

• 1 cup broccoli, steamed and chopped

• ½ cup black beans

• Optional: shredded chicken, avocado, or salsa

Instructions

1. Steam broccoli until tender and chop.

2. Place a tortilla on a heated skillet, sprinkle with cheese, and layer broccoli and beans.

3. Add optional extras and top with another tortilla.

4. Cook for 3–4 minutes per side until golden brown.

5. Slice into wedges and serve warm.

Customization Tips

• Kid-Friendly: Serve the ingredients separately for younger kids to explore.

• Spice It Up: Add a dash of cumin or chili powder for extra flavor.

• Dairy-Free Option: Use a plant-based cheese alternative.

Parenting Tip: Handling the "Green Aversion"

Getting kids to eat veggies like broccoli takes patience. Serve it often, in different forms, and without pressure. Whether it’s blended into soup, roasted, or in a quesadilla like this, regular exposure builds familiarity and reduces resistance over time.