Pinto Bean and Butternut Squash Quesadilla



Serving size

1 quesadillas
60 minutes (the butternut squash could be roasted ahead of time)

This recipe can easily be multiplied. This recipe is good as leftovers, and the filling will keep for about 48 hours in the refrigerator. Reheat gently and then complete the quesadillas.

Pinto Bean and Butternut Squash Quesadilla


1 pound Butternut squash
1/2 cup 2% milk
2 tsp. Olive oil
2 clove Garlic, raw (minced)
1 15 ounce can Canned no salt added pinto beans (drained and rinsed)
1 tsp.. Ground cumin
1 tsp.. Smoked paprika
1/2 tsp. Chili powder
1/2 tsp., leaves Dried oregano
1/4 tsp. Salt
1 to taste Black pepper
1/2 cup Water
1 spray Spray olive oil
2 Tbsp. Coriander (cilantro) leaves, raw (chopped)
1/2 cup Pumpkin seeds
8 tortilla, medium (approx 6 inch dia) Corn tortillas
6 Ounces Reduced fat monterey jack cheese (grated)
4 Tbsp. Reduced fat sour cream


Preheat the oven to 325°F.

Cut the butternut squash in half lengthwise.

Scoop out the seeds and discard them.

Place 1 teaspoon olive oil in a small roasting pan.

Place the butternut squash in the pan cut side down and move around the pan to coat with the olive oil.

Put the pan in the oven and roast for 40 minutes.

Remove and let cool.

Peel the squash and cut into about 1/2 inch dice. (Reserve half of the butternut squash for another use.)

Place the squash in a blender with the milk and puree until smooth.

Place the olive oil in a skillet over medium high heat.

Add the garlic when the oil is hot and cook for about 1 minute. Stir frequently.

Add the beans.

Cook for about one minute. Stir continuously.

Add the cumin, paprika, chili powder, oregano, salt, pepper and water.

Stir and when the water begins to boil adjust the heat until it is simmering.

Simmer for about 5 minutes. Stir occasionally.

Stir in the butternut squash puree and the cilantro and 1/4 cup of the pumpkin seeds.

Place a large skillet or griddle over high heat. When hot spray with oil.

Add four corn tortillas and then top each with 1/4 of the bean and butternut squash mixture.

Top with the cheese and then each with another corn tortilla.

Lightly spray the top of the quesadillas with oil.

Cook for about 5 minutes on the first side, turn and cook for another 4 to 5 minutes.

Serve topped with 1 tablespoon of sour cream and 1 tablespoon of pumpkin seeds per quesadilla.

Print Icon Print Recipe

Would you like to print or download the document?

Add To My Recipe Box

Special Diet Information

Click on the icon for information.

blackfire greenfire blackbottle greenbottle blackVitamin greenVitamin blackstick greenstick blackblub greenbulb

GERD / Acid Reflux

This recipe contains GERD triggers and those with GERD may wish to avoid it.


This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Coumadin® (Warfarin)

This recipe is safe for Coumadin (warfarin) users.

Gluten Sensitivity

This recipe is safe for those who are sensitive to gluten. Shred your own cheese from a block of cheese or check to make sure that pre-shredded cheese is gluten-free, as some anti-caking agents contain gluten. Make sure the sour cream is gluten-free.


This is a low sodium recipe.

Recipe Notes

Roasting a butternut squash is a great idea. It is so versatile and having some on hand for salads is a great idea but this quesadilla is a perfect use for butternut squash. The quesadillas come out rich, creamy, cheesy, and so filling.

It is worth an extra step to toast the pumpkin seeds. It makes them crunchier, and the pan roasting really brings out the flavor. Put a small skillet over high heat and add the pumpkin seeds, then cook for about 10 minutes, watching them closely so they don’t burn. If it looks like the pan is overheating, simply remove it from the heat and toss the seeds for about 10 seconds before returning to the heat.

"When you eat a lot of spicy food, you can lose your taste. When I was in India last summer, I was listening to a lot of Michael Bolton."

Jimmy Carr