Healthy Recipes: Quesadilla with Refried Beans, Kale and Mushrooms. GF, DF. sitemap Blogspot – Gluten Free Dairy Free Quesadilla recipe with Refried Beans, Kale and Mushrooms. Perfect for a quick dinner or snack. I hope you enjoy! –


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

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!


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 with a potato masher until they are a slightly 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. Enjoy with some guacamole or salsa!

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