VEGAN QUESADILLAS

VEGAN QUESADILLAS

Vegan Quesadillas are a flavour-packed, crispy delight made with just a few wholesome ingredients. This single-serve version features a soft tortilla loaded with creamy mashed black beans, sautéed peppers, and melty vegan cheese or nutritional yeast for a savoury kick. Lightly pan-fried in olive oil, the exterior becomes golden and crispy while the inside stays warm and satisfying. Ideal for lunch, dinner or even a hearty snack, this quesadilla delivers fibre, protein, and indulgent texture without dairy or animal products. Ready in minutes, it’s a brilliant go-to for quick meals that don’t compromise on taste or nutrition. Whether paired with a fresh salad, guacamole, or salsa, this quesadilla is endlessly versatile and incredibly easy to customise. Great for kids and adults alike, it’s a delicious, portable option for busy days or relaxed evenings.

RECIPE CATEGORY

Lunch

SERVING SIZE

1

CUISINE

Mexican

PREPARATION/TECHNIQUES

Pan-Fry

OCCASION/HOLIDAY

Cinco De Mayo, Potluck, Super Bowl, Summer

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan, Vegetarian, Quick & Easy, Dairy-Free, High Fibre, Low Cholesterol, Wheat/ Gluten-Free

DISH TYPE

Flat Bread

INGREDIENTS

There are the following ingredients for Vegan Quesadillas:

• 1 small tortilla (wholegrain or gluten-free)

• ¼ cup mashed black beans (cooked and seasoned)

• 2 tbsp vegan cheese or 1 tbsp nutritional yeast

• 1 tbsp finely chopped bell peppers

• 1 tsp olive oil

FULL NUTRITIONAL INFORMATION

• Calories: 349.8 kcal

• Fat: 6.9 g

• Saturated Fat: 0.9 g

• Carbohydrate: 51.4 g

• Sugar: 3.6 g

• Sodium: 23.6 mg

• Fiber: 17.2 g

• Protein: 27.9 g

• Calcium: 79.8 mg

• Iron: 4.2 mg

• Potassium: 782.1 mg

PREPARATION

These steps are followed for the preparation of Vegan Quesadillas:

• Preheat Pan: Heat olive oil in a small frying pan over medium heat.

• Assemble Quesadilla: Lay the tortilla flat and spread mashed black beans over one half.

• Add Fillings: Sprinkle vegan cheese or nutritional yeast evenly over the beans. Top with chopped peppers.

• Fold And Cook: Fold the tortilla in half. Please place it in the pan and cook for 2 to 3 minutes on each side or until golden and crispy.

• Serve: Remove from heat, let rest for 1 minute, then slice into wedges. Serve hot with salsa or guacamole.

PREP TIME

5 minutes

COOKING TIME

6 minutes

TIPS

Here are some helpful tips for Vegan Quesadillas:

• Even Heating: Use a non-stick or cast iron pan for best results.

• Prevent Sogginess: Pat beans and peppers dry before use to avoid excess moisture.

• Crispier Finish: Lightly press the quesadilla with a spatula while cooking for a crispier texture.

• Spice It Up: Add a pinch of chilli flakes or chopped jalapeños to the filling for extra heat.

VARIATIONS

• Loaded Veggie: Add mushrooms, onions or spinach for added bulk and nutrients.

• Southwest Flavour: Stir cumin, smoked paprika or lime juice into the bean mash.

• Sweet Quesadilla: Swap savoury ingredients for banana and peanut butter or apple and cinnamon.

• Protein Boost: Include tofu crumbles or tempeh for a more filling option.

PREPPING AND STORAGE

• Fridge: Store any cooked leftovers in an airtight container for up to 2 days. Reheat in a pan or oven for crispness.

• Freezer: Freeze the assembled uncooked quesadilla between parchment paper. Toast directly from frozen in a dry pan.

• Meal Prep Tip: Prepare bean mash and chopped veg in advance to assemble and cook quickly when needed.