VEGAN BREAKFAST QUESADILLA WITH BEANS AND TOMATO
This Vegan Breakfast Quesadilla With Beans And Tomato is a plant-based spin on a savoury morning classic, combining high-protein black beans, tangy tomatoes and cheesy-tasting nutritional yeast inside a crispy, golden tortilla. It’s a quick, satisfying dish with a hearty filling and a perfectly toasted exterior that delivers warmth and flavour in every bite. Designed for busy mornings or relaxed brunches, this quesadilla requires just a handful of ingredients and a few minutes to prepare. Nutritional yeast adds a creamy, cheese-like depth without the dairy, making it ideal for vegans and those avoiding lactose. The inclusion of black beans provides plant protein and fibre, while chopped tomato contributes freshness and juiciness. Simple, versatile and packed with nutrients, this Vegan Breakfast Quesadilla With Beans And Tomato can be enjoyed solo or with avocado, salsa or hot sauce.
RECIPE CATEGORY
Breakfast
SERVING SIZE
1
CUISINE
Mexican
PREPARATION/TECHNIQUES
Pan-Fry, One-Pot Wonders
OCCASION/HOLIDAY
Cinco de Mayo
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Healthy, High Fibre, Quick & Easy, Low Fat, Low / No Sugar, Kid Friendly, Wheat / Gluten-Free
DISH TYPE
Tacos & Wraps
INGREDIENTS
Here are some helpful tips for the preparation of Vegan Breakfast Quesadilla With Beans And Tomato:
- 35 grams | 1.23 ounces | 1 small tortilla
- 40 grams | 1.41 ounces | ¼ cup black beans
- 5 grams | 0.18 ounces | 1 tablespoon nutritional yeast
- 15 grams | 0.53 ounces | 1 tablespoon chopped tomato
FULL NUTRITIONAL INFORMATION
- Calories: 163 kilocalories
- Protein: 5.4 grams
- Fat: 5.1 grams
- Saturated Fat: 0.7 grams
- Carbohydrate: 22.6 grams
- Sugars: 1.8 grams
- Fibre: 6.0 grams
- Sodium: 155 milligrams
PREPARATION
These steps are followed for the preparation of Vegan Breakfast Quesadilla With Beans And Tomato:
- Mash The Beans: Slightly mash the black beans in a small bowl using a fork to help them spread easily.
- Assemble The Filling: Spread the mashed beans over half of the tortilla, sprinkle with nutritional yeast and top with chopped tomato.
- Fold The Tortilla: Fold the tortilla in half to create a half-moon shape and press gently to seal.
- Pan-Fry The Quesadilla: Heat a non-stick pan over medium heat. Cook the quesadilla for 2 to 3 minutes per side until golden and crispy.
- Slice And Serve: Remove from the pan and allow to cool slightly, then slice into wedges and enjoy warm.
PREPARATION TIME
4 minutes
COOKING TIME
6 minutes
TIPS
Here are some helpful tips for the preparation of Vegan Breakfast Quesadilla With Beans And Tomato:
- Use A Non-Stick Pan: Prevents burning and reduces the need for oil.
- Press While Cooking: Use a spatula to press the quesadilla for extra crispness.
- Pre-Warm Tortilla: If your tortilla is stiff, heat briefly before assembling to avoid cracking.
- Customise Texture: For creamier results, mix the nutritional yeast directly into the beans.
VARIATIONS
- Add Vegetables: Include sautéed spinach, bell peppers or onions for more nutrients.
- Extra Protein: Add scrambled tofu or tempeh crumbles for a protein boost.
- Cheesy Option: Use vegan shredded cheese along with or instead of nutritional yeast.
- Spice It Up: Add jalapeños or a sprinkle of smoked paprika for extra heat.
- Sweet And Savoury: Add a dash of maple syrup or a slice of ripe plantain for a sweet twist.
PREPPING AND STORAGE
- Refrigerator Storage: Store cooled Vegan Breakfast Quesadilla With Beans And Tomato in an airtight container for up to 2 days. Reheat in a skillet to retain crispness.
- Freezer Storage: Wrap individual quesadillas in foil and freeze for up to 1 month. Reheat from frozen in a hot pan or oven.
- Meal Preparation Tip: Prep fillings ahead of time and assemble fresh to avoid sogginess.
