Hummus & Feta Quesadillas, Carrots, and Smoothies

A quick and easy dinner designed to use up some of the perishables I had sitting around.

Ingredient	Nutrition	Cost
Whole wheat tortillas	Fiber (3 g/12%), Protein (4 g), Calcium (8%), Iron (6%)	$0.90
Hummus	Fiber (1 g/5%), Protein (2 g), Vitamin C (4%), Calcium (2%), Iron (2%). Good source of Folate, Magnesium, Phosphorus, and Copper; very good source of Manganese.	$0.47
Feta	Protein (7 g), Vitamin A (6%), Calcium (10%). Good source of Riboflavin, Vitamin B12, and Phosphorus.	$1.40
Canned organic tomatoes	Fiber (1 g/4%), Vitamin A (10%), Vitamin C (20%), Calcium (2%), Iron (2%), Selenium (50%), Folate (5%)	$0.96
Fresh white onion	Vitamin C (3%).	$0.27
Fresh cilantro	Vitamin A (5%), Vitamin C (2%)	$0.69
Fresh lime juice	Vitamin C (1%)	$0.20
Fresh organic baby carrots	Vitamin A (266%), Fiber (2 g/9%), Protein (1 g), Vitamin C (5%), Iron (1%), Calcium (2%). Very good source of Vitamin K, Vitamin B6, and Manganese; good source of good source of Vitamin E (Alpha Tocopherol), Thiamin, and Potassium.	$0.50
Bananas	Fiber (2 g/8%), Protein (1 g), Vitamin A (1%), Vitamin C (12%). Good source of Potassium and Manganese; very good source of Vitamin B6.	$0.26
Almond milk	Fiber (1 g/4%), Protein (1 g), Vitamin A (10%), Calcium (45%), Iron (4%), Vitamin D (25%), Vitamin E (50%), Riboflavin (2%), Phosphorous (2%), Magnesium (4%), Zinc (2%), Copper (4%), Manganese (6%)	$0.95
Canned pineapple juice, fortified	Fiber (1 g/2%), Vitamin A (10%), Vitamin C (120%), Vitamin E (10%), Iron (4%), Calcium (4%)	$1.10
Frozen strawberries	Fiber (3 g/13%), Protein (1 g), Vitamin A (1%), Vitamin C (102%), Calcium (2%), Iron (6%). Good source of Folate, Potassium. Very good source of Manganese.	$1
Total	Fiber (15 g/61%), Protein (17 g), Iron (25%), Calcium (75%), Vitamin A (310%), Vitamin C (269%).	$8.70

Cost per person: $2.90
Nutritional Goals: Excellent Calcium, Vitamin A, Vitamin C, and Fiber; Fair Iron. One serving of whole grains. Vegetarian. Beans as protein source. 

Hummus Quesadilla recipe here (scroll down to #25).