Black Bean Quesadillas


As I mentioned last week, I’ve been testing out elimination-diet-friendly recipes with the intention of growing my collection of meal recommendations for clients who need to avoid the common offending foods (dairy, gluten, sugar, soy, eggs) and really liked this quesadillas recipe I found in The Candida Cure Cookbook.

(I replaced the olive oil from their recipe  with avocado oil since it has a high smoke point)

Black Bean Quesadillas

Quesadilla ingredients:

  • 1 can refried black beans
  • ¼ cup avocado oil
  • ½ red onion, diced small
  • 3 cloves garlic, finely minced
  • 1 avocado, cut into small chunks
  • 2-3 lettuce leaves, shredded
  • ½ cup cherry tomatoes, quartered
  • 1 batch sunflower ‘sour cream’
  • 1 package brown rice tortillas
  • Sea salt & black pepper to taste

Sunflower Sour cream ingredients:

  • 1 cup raw sunflower seeds
  • ¼ cup cold water
  • ¼ tsp sea salt
  • 1 tbsp apple cider vinegar
  • Juice of 2 lemons

“Sour cream” directions: Place the sunflower seeds, water, salt, apple cider vinegar, and lemon juice in a blender and puree 3-4 minutes or until smooth and creamy. Refrigerate unused portion up to 1 week.

Quesadilla directions: Heat avocado oil in a medium-sized skillet over medium heat. Add the onions, garlic, and a pinch of sea salt, and sauté for a couple of minutes, stirring frequently. Add the refried beans and sauté a couple minutes more, adding another pinch of sea salt and sprinkle of black pepper. When all the ingredients are thoroughly combined, transfer filling to a medium sized bowl.

Place the prepared avocado, lettuce, tomatoes, and sour cream in small bowls next to the stove. Spread a thin layer of refried beans on half the tortilla, and a thin layer of sour cream on the other half.

Brush a skillet that’s large enough to fit a tortilla with avocado oil, and heat on medium-high burner. Once the oil is hot, place the tortilla into the skillet and add the remaining toppings to the black bean side (avocado, lettuce, tomatoes) being careful not to add too much so that you can still close and flip the quesadilla.

With a spatula, fold the sour cream side over the black bean side. Let sit for about 30 seconds. Flip the quesadilla and let sit for another minute or so, until lightly browned. Remove from pan. Place a little more oil if necessary to the skillet to start the next quesadilla. When all the quesadillas are ready, cut in half or in wedges with a serrated knife and serve ♥ 🙂

Quesadillas to go

A great lunch idea to pack up for work as well (I use up-cycled containers from my Just-Eat dinners)


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