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Vickys Refried Bean Quesadillas, Gluten, Dairy, Egg & Soy-Free
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Chef :
Vicky@Jacks Free-From CookbookVickys Refried Bean Quesadillas, Gluten, Dairy, Egg & Soy-Free
A quick recipe that tastes delicious. Very filling and with sides will easily feed up to 8 adults
Ingredient
Food ration :
4 servingsCooking time :
10 mins
1 tbsp
sunflower oil
2 clove
garlic, finely minced
2 tsp
paprika
1 1/2 tsp
ground cumin
1 1/2 tsp
ground coriander
3/4 tsp
chilli powder
200 grams
tomato salsa
Cooking instructions
* Step 1
Heat the oil in a frying pan and fry off the onion and garlic until softened and golden
* Step 2
Add the paprika, cumin, coriander and chilli powder and stir in
* Step 3
Add the beans and mash them down in the pan with a potato masher. Mix in with the spiced onion & garlic and let warm through. Add a little hot water if the mixture is a bit too thick and season/spice to taste
* Step 4
Split the mixture evenly between 4 of the tortillas, spreading it out to the edges
* Step 5
Top each with a quarter of the salsa and cheese then put the extra tortillas on top like a sandwich
* Step 6
Dry fry or grill/broil each tortilla sandwich for a couple of minutes on each side, just to melt the cheese and crisp the tortillas a little
* Step 7
Cut into triangles like a pizza and serve with the guacamole and sour cream. Here are some recipes I like
Note: if there is a photo you can click to enlarge it
Tag
Dairy Free DF
sunflower oil
onion, finely diced
garlic, finely minced
Paprika
ground cumin
ground coriander
chilli powder
cooked pinto beans (canned are perfect), rinsed & drained
Salt, to taste
tortillas, see my free-from recipe below
tomato salsa
cheddar-style cheese, I use Violife gf sf vegan brand
guacamole & soured (coconut) cream to serve
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10 Pieces Of Expert Nutrition Advice
1. Start Small
2. Fill Your Plate With Beans and Leafy Greens
3. Focus on Adding—Not Subtracting
4. Taste the Rainbow
5. Prioritize Potassium
6. Eat More Plants
7. Focus on Your Immune System
8. Try the Mediterranean Diet
9. Understand the Impact of Food
10. Guard Your Gut
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