White bean broccoli quesadillas
Mashed white beans bind finely chopped broccoli inside crisp whole-wheat tortillas, with nutritional yeast, lemon and smoked paprika.
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Mashed white beans hold finely chopped broccoli inside crisp, folded whole-wheat tortillas. Nutritional yeast and smoked paprika season the filling, while a little lemon brightens the bean mash. The recipe makes four quesadillas, or two per lunch portion.
Drain the beans and dry the broccoli
Leave the rinsed beans in a sieve while preparing the broccoli, then shake off any remaining drops before mashing. Beans carried straight from their liquid can make the filling loose. You need a mixture that spreads under a spoon and stays where you put it.
Chop the florets into small pieces before steaming. Large chunks make lumpy patches that hold the tortilla away from the pan and can push through the fold. Check a few thicker pieces for tenderness, then uncover the skillet and stir until the visible water has evaporated. Transfer the broccoli before mashing the beans into it.
Mash most of the beans, keeping a little texture. The broken beans hold the broccoli in place. Measure the lemon juice instead of pouring freely; a small amount seasons the mixture without undoing the work of drying it.
Spread the filling and leave room to turn
Divide the filling into four portions before assembling. Spread each portion over half a tortilla, leaving the curved edge clear. A roughly even layer heats more predictably than a mound in the center. Warm stiff tortillas according to the package directions so the fold bends without splitting.
Two folded tortillas should sit flat in the listed skillet. Give them space for a wide spatula to slide underneath. Crowding makes turning harder and can leave overlapping sections pale. If the pan is smaller, cook one at a time and add time for the extra batches.
Use medium-low heat and check the underside before flipping. Tortilla brands brown at different rates. Reduce the heat if dark spots appear while the middle is still cool. A wire rack lets steam escape from the first batch while the second cooks; stacking them immediately softens the surfaces against each other.
Prepare lunch without trapping steam
Soft canned white beans keep preparation short, and home-cooked beans work at the same drained weight. Health Canada includes beans among plant protein foods. Nutritional yeast adds savory flavor here. Check tortilla ingredients for animal fats or dairy, and compare package weights when using the cost estimates.
For lunches made ahead, refrigerate the filling separately and assemble after reheating it. Keep any cooked quesadillas in a single layer while their initial steam escapes, then refrigerate promptly. Follow Health Canada’s leftover guidance: refrigerate within two hours, use within three days and reheat to 74°C / 165°F. Check the center with a food thermometer, since a browned tortilla does not establish the filling temperature. Uncover the pan near the end of reheating to help the surface crisp again.
White bean broccoli quesadillas
Mashed white beans bind finely chopped broccoli inside crisp whole-wheat tortillas, with nutritional yeast, lemon and smoked paprika.
- Prep
- 15 min
- Cook
- 30 min
- Total
- 45 min
- Makes
- 2 servings
One serving: two folded quesadillas, cut into four wedges
Equipment
30 cm / 12-inch skillet with lid, Sieve, Mixing bowl, Fork or potato masher, Wide spatula, Wire rack, Food thermometer, Microwave if needed for package warming
Ingredients
Instructions
Storage & reheating
Refrigerate cooked filling or quesadillas in shallow containers within 2 hours; keep tortillas separate for make-ahead filling. Store at 4°C / 40°F or below and use within 3 days. Reheat only the needed portion once to 74°C / 165°F in the center, checked with a thermometer. Reheat cold filling before fresh assembly. For assembled leftovers, use a medium-low skillet, cover briefly to heat the center, then uncover to crisp.
Substitutions
- Use another soft cooked white bean at the same drained weight; mash firm beans more thoroughly.
- Thawed broccoli can replace fresh: drain, squeeze, chop, then warm and dry without the steaming water. Frozen products change the nutrition estimate.
- Use plant-based flour tortillas of similar diameter. Check weight and allergens; brands change the estimates.
Cooking notes
- Doubling the recipe needs more pan batches and extra cooking time; keep every quesadilla flat without overlap.
- Check tortillas for lard, dairy, egg or honey; choose a plant-based product.
Contains: wheat. Check the labels of your ingredients.
Estimated nutrition per serving
- Calories
- 452 kcal
- Protein
- 19.7 g
- Carbohydrates
- 73.4 g
- Fat
- 13.9 g
- Saturated fat
- 4.2 g
- Fiber
- 16.5 g
- Sugars
- 4.8 g
- Sodium
- 768 mg
For one original serving, excluding optional ingredients and suggested sides. How we estimate nutrition.
Ingredient nutrition sources
Estimates use the required ingredient weights above and these food references. Brands, water content, and label rounding can change the result.
- cooked white beans, rinsed and thoroughly drained: Tesco Cannellini Beans in Water, label per 100 g as sold, drained. UK available carbohydrate 11.6 g, fibre 5.8 g, salt 0.04 g, saturates <0.1 g; other values are the directly observed panel. This is a UK retailer food label reference, not a USDA record or a UK price converted to USD/CAD. Accessed 2026-10-28.
- broccoli florets, chopped into roughly 5 mm pieces: USDA SR Legacy April 2018 CSV: Broccoli, raw. Nutrient values from food_nutrient.csv joined through nutrient.csv; kcal energy, grams nutrient masses, and mg sodium per 100 g edible portion. Accessed 2026-10-28.
- plant-based whole-wheat tortillas, about 20 cm / 8 inches across: Kroger 100% Whole Wheat Tortillas retailer label per 45 g tortilla; vegetable shortening reference, with wheat declared. No milk, egg or lard ingredients listed. This is a regular whole-wheat tortilla, not a keto or fibre-enriched low-carb wrap. All eight tracked amounts were observed; normalized to 100 g, retaining label rounding. Sodium mg, other nutrients g except energy kcal. Accessed 2026-10-28.
- nutritional yeast flakes: Bob's Red Mill Nutritional Yeast, fortified dry flakes; use printed sodium amount 15 mg rather than inconsistent website DV; label values per 8 g, normalized to 100 g; sodium in mg, other nutrients in g except kcal energy. Label rounding retained as estimates. Accessed 2026-10-28.
- lemon juice: USDA SR Legacy April 2018 CSV: Lemon juice, raw. Nutrient values from food_nutrient.csv joined through nutrient.csv; kcal energy, grams nutrient masses, and mg sodium per 100 g edible portion. Accessed 2026-10-28.
- garlic powder: USDA SR Legacy: Spices, garlic powder. All eight tracked fields were read directly from official food_nutrient.csv per 100 g edible food; sodium mg, other nutrients g except energy kcal. Generic food estimates vary by variety and preparation. Accessed 2026-10-28.
- smoked paprika: Spice Islands Smoked Paprika retailer Nutrition Facts reference per 2.3 g teaspoon; all eight tracked values observed. Plain smoked paprika, not a seasoning containing oil or salt. Values normalized to 100 g; sodium in mg, other nutrients in g except kcal energy. Retailer figures and label rounding are estimates. Accessed 2026-10-28.
- fine salt: Hain Sea Salt retailer panel per 1.5 g quarter-teaspoon: 590 mg sodium; calories, protein, carbohydrate, fat, saturated fat, fibre and sugars explicitly 0. Measure fine salt by mass; teaspoon weight varies with crystal size. Accessed 2026-10-28.
- olive oil, divided between two pan batches: Flora Organic Extra Virgin Olive Oil retailer reference explicitly states 14 g of oil per serving. Panel: 120 kcal, 14 g fat, 2 g saturated fat; protein, carbohydrate, fibre, sugars and sodium explicitly 0. Values normalized to 100 g; label rounding retained. Accessed 2026-10-28.
- water for steaming the broccoli: Aquafina purified water retailer panel explicitly lists all eight tracked nutrients as 0 per 500 mL. Zero quantities remain 0 independently of volume-to-mass scaling. This purified-water reference is not a measurement of every municipal supply. Water cost is excluded as a utility; no bottled-water price is used. Accessed 2026-10-28.
Ingredient cost breakdown
Estimated cost of the amount used; optional extras are separate.
| Ingredient | USD | CAD |
|---|---|---|
| cooked white beans, rinsed and thoroughly drained | $0.81 | $1.03 |
| broccoli florets, chopped into roughly 5 mm pieces | $1.09 | $1.75 |
| plant-based whole-wheat tortillas, about 20 cm / 8 inches across | $0.90 | $1.77 |
| nutritional yeast flakes | $0.29 | $0.56 |
| lemon juice | $0.02 | $0.03 |
| garlic powder | $0.02 | $0.02 |
| smoked paprika | $0.04 | $0.05 |
| fine salt | $0.00 | $0.00 |
| olive oil, divided between two pan batches | $0.18 | $0.16 |
| water for steaming the broccoli | $0.00 | $0.00 |
| Recipe total | $3.35 | $5.39 |
| Per serving | $1.68 | $2.69 |
Price reference: 2026-10-27. Price reference: 2026-10-27. Regional prices vary. Pantry ingredients included; taxes, delivery, and utilities excluded.
Price sources & package sizes
United States · USD
- cooked white beans, rinsed and thoroughly drained: Walmart US, US online listing; store not stated in captured result; $0.92 / 283.49523125g. Price source (observed 2026-10-28). Net ounces are converted at 28.349523125 g per ounce before the separate drained-yield adjustment. USDA Food Buying Guide: 15.5 oz purchased canned kidney beans yields about 10 oz drained, unheated beans. The kidney-bean yield is an estimate for the white kidney/cannellini variety, not a measured yield for this brand. Nutrition uses a separately identified cooked/drained reference; sodium and water content vary with brand and rinsing. No unmeasured sodium reduction for rinsing is applied.
- broccoli florets, chopped into roughly 5 mm pieces: Walmart US, US online listing; store not independently selected; $2.47 / 340.194g. Price source (observed 2026-10-27). 12 oz = 340.194 g; fresh pre-cut florets, so no whole-head trimming adjustment.
- plant-based whole-wheat tortillas, about 20 cm / 8 inches across: H-E-B, Victoria H-E-B plus!, Texas page context; $2.28 / 456g. Price source (observed 2026-10-28). Retailer explicitly marks this product Vegan and lists whole wheat flour, water and palm oil among ingredients, with no meat fats, dairy, egg or honey. It is a regular whole-wheat tortilla, not a Carb Sense/keto wrap. Price is for 12 tortillas. Package edible mass is approximated from 12 stated servings * 38 g per tortilla =456 g; serving weights are rounded on the label and the page does not expose a separate metric package net weight.
- nutritional yeast flakes: Walmart US, United States online listing; retailer default context, checkout not verified; $5.17 / 141.747615625g. Price source (observed 2026-10-28). Avoirdupois ounces converted using 28.349523125 g per oz. Product described by retailer as suitable for vegetarians and vegans.
- lemon juice: Walmart US, South Hill Supercenter (retailer listing context); $2.24 / 946.352946g. Price source (observed 2026-10-27). 32 US fl oz = 946.352946 mL. Density assumed 1 g/mL for costing only; not a measured density. Bottled reconstituted juice reference; freshly squeezed juice may cost more.
- garlic powder: Walmart US, US online listing; store not independently selected; $1.13 / 96.38837863g. Price source (observed 2026-10-28). Net avoirdupois ounces converted at exactly 28.349523125 g per ounce.
- smoked paprika: Walmart US, Atlanta Gresham Rd S E Supercenter, Georgia page context; $2.14 / 56.69904625g. Price source (observed 2026-10-28). Avoirdupois ounces converted using 28.349523125 g per ounce. Smoked dried paprika powder, not a meat-flavoured seasoning blend.
- fine salt: Walmart US, Sacramento Gerber Rd Supercenter, California page context; $0.94 / 737g. Price source (observed 2026-10-28).
- olive oil, divided between two pan batches: Walmart US, US online listing; store not stated in captured result; $5.94 / 469.23333572g. Price source (observed 2026-10-28). Package mass is estimated from the olive-oil label reference of 14 g per 15 mL (0.933333 g/mL); retailer package quantity is volume, not measured mass. US fluid ounces converted at 29.5735295625 mL per fl oz.
Canada · CAD
- cooked white beans, rinsed and thoroughly drained: Walmart Canada, Canada online listing; store not stated in captured result; $1.44 / 348.38709677g. Price source (observed 2026-10-28). The volume-labelled Canadian can's gross contents mass is estimated at 1 g/mL before the separate drained-yield adjustment; neither this density nor the resulting drained mass was measured by the retailer. USDA Food Buying Guide: 15.5 oz purchased canned kidney beans yields about 10 oz drained, unheated beans. The kidney-bean yield is an estimate for the white kidney/cannellini variety, not a measured yield for this brand. Nutrition uses a separately identified cooked/drained reference; sodium and water content vary with brand and rinsing. No unmeasured sodium reduction for rinsing is applied.
- broccoli florets, chopped into roughly 5 mm pieces: Walmart Canada, Canada online listing; retailer default context, checkout not verified; $3.97 / 340g. Price source (observed 2026-10-27). Fresh pre-cut florets; no whole-head trimming adjustment.
- plant-based whole-wheat tortillas, about 20 cm / 8 inches across: Metro Canada, Canada online listing; retailer default context, checkout not verified; $5.99 / 610g. Price source (observed 2026-10-28). Regular large whole-wheat tortillas, not low-carbohydrate wraps. Ingredient list contains whole-grain whole-wheat flour, water, vegetable oils, baking powder, salt and preservatives; no animal ingredient listed. Category listing shows CAD 5.99. Direct product page separately labels regular CAD 5.99 and an expired CAD 4.99 promotion ending September 16, 2026; expired promotion is not used.
- nutritional yeast flakes: Metro Canada, Canada online listing; retailer default context, checkout not verified; $9.99 / 142g. Price source (observed 2026-10-28). Retailer ingredient list: inactive nutritional yeast (dried yeast, vitamin B12). No currency conversion.
- lemon juice: Walmart Canada, Canada online listing; retailer default context, checkout not verified; $2.88 / 946g. Price source (observed 2026-10-27). 946 mL bottle; density assumed 1 g/mL for costing only. Bottled reconstituted juice reference, not freshly squeezed. Retrieved listing showed out of stock; price is a reference snapshot, not availability or checkout verification.
- garlic powder: Walmart Canada, Canada online listing; store not independently selected; $3.97 / 320g. Price source (observed 2026-10-28).
- smoked paprika: Walmart Canada, Mississauga Heartland, Ontario; L5V 2N6 page context; $6.27 / 116g. Price source (observed 2026-10-28). Retailer ingredients: smoked paprika, silicon dioxide, ethoxyquin. This is smoked dried pepper seasoning; no animal ingredient listed.
- fine salt: Walmart Canada, Mississauga Heartland, Ontario; L5V 2N6 page context; $1.63 / 1000g. Price source (observed 2026-10-28).
- olive oil, divided between two pan batches: Walmart Canada, Mississauga Heartland, Ontario; L5V 2N6 page context; $10.97 / 933.33333333g. Price source (observed 2026-10-28). Package mass is estimated from the olive-oil label reference of 14 g per 15 mL (0.933333 g/mL); retailer package quantity is volume, not measured mass.
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