Quesadilla with Refried Beans, Kale and Mushrooms
Gluten Free Dairy Free Quesadilla recipe with Refried Beans, Kale and Mushrooms. Perfect for a quick dinner or snack. I hope you enjoy!I don’t know about you but quesadillas are a “comfort food” for me. At least they were when I was still eating gluten and dairy. I certainly never imagined I could replace all the white flour, melted cheese and sour cream with something healthy. The first step was discovering brown rice tortillas. They taste great and now I had something to build on. As for “cheese”, Daiya is great or you can make your own vegan cashew cheese – recipe here. After that is was simply about adding fillings that were healthy. Of course I’m always looking to add beans and kale wherever I can. I think you’ll find the homemade refried beans recipe below to be simple and totally delicious. It has none of the “bad things” so typically found in pre-made refried beans so you can get all the anti-cancer, life extending benefits of beans without any bad fats, etc. Of course, kale needs no introduction for the superfood it is, but no one will ever be able to taste it in these flavorful quesadillas – but it’s in there providing all its wonderful health benefits! Avocado is a great fat and very healthy. You can mash it with salsa and some lemon juice to make guacamole or serve plain. I hope you enjoy this fun quesadilla recipe!
Ingredients
- 1 -2 teaspoons of heat tolerant organic oil tea seed, avocado, coconut, etc.
- 2 organic brown rice tortillas
- 1 cup organic kale finely chopped
- 1/2 cup organic mushrooms sliced
- 1/2 cup of Daiya cheese mozzarella or other flavor of your choice [Note: or make your own cashew cheese. Recipe here.]
- Homemade Refried Beans
- 1-2 tablespoons of heat tolerant organic oil tea seed, avocado, coconut, etc.
- 1 15 oz can organic black or pinto beans
- 2 organic shallots small dice
- 1 tablespoon chili powder or a combination of chili and cumin totaling 1 tbsp.
- 1 small clove of garlic minced or crushed
- 1 – 1 ½ cups organic vegetable broth
- Salt and pepper to taste
- Optional: add minced jalapeno paprika or other spices you enjoy. Make it your own!
Instructions
- Heat a large pan over medium heat and add the oil. Once the oil is heated add the shallots and cook until translucent.
- Add the chili powder, garlic, beans and 1 cup of broth and bring to a boil. Lower heat to medium or medium-low, cover pan and simmer beans for 8 to 10 minutes.
- Remove beans from heat and mash them lightly with a potato masher until they resemble a chunky puree. Place back on heat and continue to simmer, stirring occasionally until you achieve the consistency you desire. For this recipe you want a fairly solid consistency, but if you’re making it for another purpose you can add more broth and make it soupier.
- Place refried beans aside.
- Sauté shallots in medium sauce pan with 1 teaspoon of oil and cook over medium heat until transparent. Raise heat and add the mushrooms until they are lightly golden and then add the kale until it turns bright green.
- Take ½ teaspoon of oil and add to a pan heated over medium heat and lightly browned both sides of a tortilla, set aside and proceed to brown the second tortilla in the same fashion. Once you have cooked one side of the second tortilla and flipped it over, add the Daiya cheese to the tortilla and follow with a layer of refried beans, kale and mushrooms.
- Place the first tortilla you cooked over the top and allow a minute or two for the cheese to melt.
- Remove from the pan and cut into wedges.
Notes
Is Your Health At Its Optimum?If you are suffering from any of the problems listed above—contact us for a consultation. Call (727) 335-0400 to schedule. Our medical clinic is located in Clearwater, FL. If you are not local to us, our medical team treats patients from across the country and internationally via telemedicine consultations. We help you find the underlying root cause of your health issues. To your health,
Dr. Vikki Petersen
DC, CCN
IFM Certified Practitioner
Founder of Root Cause Medical Clinic
Author of the books:
“The Gluten Effect”
"Hiatal Hernia Syndrome",
and of the e-book “Gluten Intolerance – What You Don’t Know May Be Killing You!”
Tried this recipe?Let us know how it was!
