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Spinach, Chickpea and Feta Melts

Heart Healthy Spinach, Chickpea and Feta Melts Recipe

                   
Spinach, Chickpea and Feta Melts
Quesadillas get a Mediterranean twist in this tantalizing spinach and feta melt recipe. Chopped olives, crushed red peppers and fresh dill fill each bite with a bright, hearty flavor you will not forget.
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Ingredients
Recipe yields 8 servings
1 Tbsp olive oil
1 red onion, chopped
4 cups chopped fresh baby spinach
1 can (15 oz) chickpeas, rinsed and drained
1/2 cup chopped roasted red pepper
3/4 cup crumbled feta cheese
1/4 cup chopped pitted Kalamata olives
1/8 tsp salt
1/8 tsp crushed red pepper flakes
1 Tbsp chopped fresh dill
8 whole grain tortillas (8-inch diameter)
2 Tbsp shredded mozzarella cheese
1/4 cup tzatziki sauce
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Helpful how to videos
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Directions
Step 1

In a medium skillet, heat the olive oil over medium-high heat. Add the onion and cook for about 3 to 5 minutes, until tender. Add the spinach and cook until wilted. Remove from the heat.

Step 2

In a medium bowl, with a fork, smash the chickpeas. Add the spinach mixture, the roasted red peppers, feta, olives, salt, red-pepper flakes and dill. Mix to combine.

Step 3

Place a tortilla on a work surface. Spoon one-quarter of the filling on the tortilla, leaving a small border around the edge. Top with one-quarter of the mozzarella. Top with a second tortilla. Repeat with the remaining tortillas.

Step 4

Lightly spray a skillet with nonstick cooking spray and heat over medium heat. Place an assembled quesadilla in the pan and cook, flipping once halfway through, until both sides are browned and the cheese is melted. Repeat with the remaining quesadillas.

Step 5

Cut each quesadilla into 6 triangles and serve with the tzatziki sauce.

Time: 30 minutes
Servings: 8
Calories: 278
Make this for: Healthy Kids
Dietary Review:
dietary-image
Jane Schwartz, RDN, CLT
This recipe has been reviewed by a dietitian.
Nutrition Info
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Nutrition facts
Serving Size: 1/2 quesadilla
Per serving:
calories:278
total fat:10g
sat fat:2g
cholesterol:14mg
sodium:501mg
total carb:35g
fibers:3g
proteins:10g

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Heart Healthy Spinach, Chickpea and Feta Melts Recipe
Ingredients
Recipe yields 8 servings
1 Tbsp olive oil
1 red onion, chopped
4 cups chopped fresh baby spinach
1 can (15 oz) chickpeas, rinsed and drained
1/2 cup chopped roasted red pepper
3/4 cup crumbled feta cheese
1/4 cup chopped pitted Kalamata olives
1/8 tsp salt
1/8 tsp crushed red pepper flakes
1 Tbsp chopped fresh dill
8 whole grain tortillas (8-inch diameter)
2 Tbsp shredded mozzarella cheese
1/4 cup tzatziki sauce
Directions
Step 1

In a medium skillet, heat the olive oil over medium-high heat. Add the onion and cook for about 3 to 5 minutes, until tender. Add the spinach and cook until wilted. Remove from the heat.

Step 2

In a medium bowl, with a fork, smash the chickpeas. Add the spinach mixture, the roasted red peppers, feta, olives, salt, red-pepper flakes and dill. Mix to combine.

Step 3

Place a tortilla on a work surface. Spoon one-quarter of the filling on the tortilla, leaving a small border around the edge. Top with one-quarter of the mozzarella. Top with a second tortilla. Repeat with the remaining tortillas.

Step 4

Lightly spray a skillet with nonstick cooking spray and heat over medium heat. Place an assembled quesadilla in the pan and cook, flipping once halfway through, until both sides are browned and the cheese is melted. Repeat with the remaining quesadillas.

Step 5

Cut each quesadilla into 6 triangles and serve with the tzatziki sauce.

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