These Vegan Gluten-Free Black Bean and Cilantro Quesadillas are always a favorite with my family and can be made vegan or non-vegan and easily adapted to gluten-free.
I like them because they are fairly quick and easy to make and they can be customized to each persons preference.
This recipe is part of my “TRANSITIONAL” recipe category for those meals that use minimal, quality processed ingredients and don’t require a lot of time and preparation.
I like to think of them as “healthy short cut” recipes.
They are still made with quality ingredients but some are already prepared which can be used as a short-cut to save some time in the kitchen.
I start with Eden Foods Organic “Mexican Black Beans and Rice”. I love them because they come in a BPA-free can, are organic and have a clean ingredient list. Ingredients: Water, Organic Short Grain Brown Rice, Organic Black Beans, Organic Tomato Puree, Organic Minced Onion, Sea Salt, Organic Minced Garlic, Organic Cumin Powder, Organic Chili Flakes, Organic Basil Flakes, Organic Paprika Powder, Organic Black Pepper. Cost: $2.19
I’ve been buying the “365 Brand Organic Tortillas” and will eventually make my own. I’ve tried several times with different recipes but haven’t been successful yet. The only reason I buy these is because they are organic and Non-GMO Project Verified and wouldn’t otherwise because they have soybean oil and cornstarch which are high GMO ingredients. Ingredients: Organic Enriched Wheat Flour (Organic Wheat Flour, Niacin, Iron, Asorbic Acid, Thiamine Mononitrate, Riboflavin, Folic Acid, Microbial Enzyme), Water, Organic Expeller Pressed Soybean Oil, Sea Salt, Baking Powder (Calcium Acid Phosphate, Sodium Bicarbonate, Cornstarch). Cost: $2.20
I use the “Daiya Cheddar Style Shreds” for the cheese. I’m not too happy about the lengthy non-organic ingredient list and the fact that it’s a processed food, but it’s probably the best option out there for vegan cheese. Ingredients: Filtered Water, Tapioca and/or Arrowroot Flours, Non-GMO Expeller Pressed Canola and/or Non-GMO Expeller Pressed Safflower Oil, Coconut Oil, Pea Protein, Salt, Inactive Yeast, Vegan Natural Flavors, Vegetable Glycerin, Xanthan Gum, Citric Acid (for flavor), Annatto, Titanium Dioxide (a naturally occurring mineral). Cost: $4.69
The rest of the ingredients are fresh and you can use any combination that you like.
In this quesadilla, I used black beans and rice, avocados, cilantro, onions, and tomatoes.
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5 Fast Facts About Black Beans:*
- extremely high in fiber
- loaded with anti-oxidants
- contains insoluble fiber
- high in iron at 20% RDA
- regulates blood glucose absorption
5 Fast Facts About Brown Rice:*
- high in fiber
- can help to lower the risk of diabetes
- excellent source of manganese and selenium
- rich in anti-oxidants
5 Fast Facts About Avocados:*
- high in antioxidants
- contains anti-inflammatory and anti-oxidant properties
- excellent source of folate at 66% RDA
- excellent source of vitamin K at 114% RDA
- excellent source of vitamin C at 30% RDA
5 Fast Facts About Cilantro:*
- contains powerful anti-oxidants
- helps to remove toxins and heavy metals
- promotes healthy liver function
- helps to control blood sugar
5 Fast Facts About Onions:*
- rich source of sulfur compounds
- excellent for cardiovascular health
- inhibits bone loss in women
- reduced blood pressure
- lowers blood cholesterol levels
5 Fast Facts About Tomatoes:*
- contains lycopenes which are cancer fighting agents
- high in beta-carotene
- excellent anti-oxidant
- high in vitamin A and K
- high in chromium which helps control blood sugar levels
*These statements have not been evaluated by Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.
Tip #1: GLUTEN-FREE OPTION: If you’d like to make this gluten-free, just use your favorite gluten-free tortilla wrap.
Tip #2: NON-VEGAN OPTION: If you don’t need this to be vegan, just use your favorite organic shredded cheese.
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