0 from 0 votes
Fresh Tomato Cannellini Quesadillas
Prep Time
5 mins
Cook Time
10 mins
Total Time
15 mins
 

This quick vegan, egg-free, dairy-free, nut-free, oil-free (and possibly gluten-free) recipe is easy to make and have ready on the table for lunch or dinner.

Course: Appetizer, Main Course, Snack
Cuisine: Mexican
Servings: 2 people
Calories: 112 kcal
Author: @dietitian_mom
Ingredients
  • 4 8 inch whole wheat tortillas
  • 1 cup canned cannellini beans [170 g] (rinsed and drained)
  • 1-2 tablespoons fresh cilantro leaves (finely minced)
  • ½ teaspoon Dijon mustard (or more if you prefer)
  • 1/8 teaspoon salt
  • 1/8 teaspoon ground black pepper
  • ¼ cup chopped fresh tomato [41 g]
  • vegan cheese shreds (optional)
Instructions
  1. On low heat, place one tortilla wrap in a nonstick skillet (or use a lightly oiled regular skillet) to warm it up.
  2. Measure out 1 cup from the rinsed and drained canned cannellini beans into a bowl. Fork mash it well (or use a potato masher).

  3. Chop up the tomatoes and cilantro leaves (note: just the leaves, not the stalks), and add the measured amount to the bowl with the mashed beans, along with the salt and pepper and Dijon mustard. Mix well until combined. Taste and adjust the seasonings as desired. 

  4. Spread the cannellini bean tomato mix onto a new tortilla wrap, and add some vegan cheese shreds (e.g., Daiya brand) if desired. 

  5. Once the first tortilla is warmed up, remove it from the skillet and place the other tortilla (with the mashed bean tomato topping) into the skillet. Place the first warmed tortilla on top. Turn up the stove heat setting a notch and heat through until the vegan cheese shreds (if added) is melted and the tortillas become crisp. Flip once or twice if desired. Serve warm!

Recipe Notes

For those who need this recipe to be gluten-free, use gluten-free tortillas instead. An alternative way to make the quesadillas is to fill only half a tortilla with the tomato bean topping, then fold over the tortilla into a semi-circle shape. Flip once or twice until the filling is heated through and the tortilla has been slightly browned on both sides. 

Nutrition Facts
Fresh Tomato Cannellini Quesadillas
Amount Per Serving
Calories 112
% Daily Value*
Sodium 177mg 7%
Potassium 450mg 13%
Total Carbohydrates 20g 7%
Dietary Fiber 4g 16%
Protein 6g 12%
Vitamin A 3.1%
Vitamin C 3.1%
Calcium 6.5%
Iron 14.9%
* Percent Daily Values are based on a 2000 calorie diet.