My husband and I love this recipe for those busy nights. It’s delicious, satisfying and perfect for when you have just 10 minutes after a long day. The ingredients are easy to keep in the pantry (beans) and freezer (gluten-free wraps) and will keep you satisfied. Balance out the quesadillas with a side salad for a perfect meal. You can vary the recipe by making them with leftover chicken or shrimp if you like. I highly recommend using a gluten-free tortilla for an extra crispy shell. The rice or teff flour tortillas are less pliable, so if opting for these be sure to warm them up in the microwave for a few seconds before preparing.
For those with tummy troubles please note … beans contain galactans which may cause digestive symptoms in those with IBS. If you are in a healthy state, with little to no symptoms, legumes in small doses they may not be bothersome. Be mindful of your symptoms and consider substituting crumbled tempeh, sautéed shrimp or leftover chicken in these quesadillas instead. The onion and garlic powder in this recipe should also be avoided if in the elimination phase of a Low FODMAP diet.
Quick Recipe: Black Bean Quesadillas
1 can or 2 cups cooked black beans, rinsed & drained
1/4 to 1/2 tsp each onion & garlic powder
2 tsp olive oil
Handful of fresh cilantro
Fresh ground pepper
1/2 avocado, diced
3 large tortillas
1 cup cherry tomatoes, peppers or greens
Optional: 1/2 cup cheddar cheese
Olive oil for cooking
Combine black beans, onion powder, garlic powder and olive oil in a flat-bottomed bowl.
Mash with a ‘potato masher’ until there are no whole beans. Add cilantro, pepper, and avocado to beans. Mix to combine.
Meanwhile, heat 1 tsp olive oil in a large, non-stick pan.
Spread mixture on half of a tortilla, top with tomatoes, peppers, greens OR other desired toppings (hot sauce, salsa, cheese, etc.) DO NOT make too thick.
Fold in half and place cheese side (if using cheese) up. Cook 2 minutes per side until crunchy and golden.
Much love & good eating,
Stephanie