Onion and Mushroom Quesadillas

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Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
Course Main Course, Wraps
Cuisine Mexican
Servings 6 servings
Calories 322.95 kcal

Equipment

  • Stove
  • Food Processor or Blender

Ingredients
  

  • 1/2 cup onion chopped
  • 1 cup mushrooms sliced
  • 2 cloves garlic minced
  • 1/8 tsp salt
  • 1/8 tsp black pepper
  • 1 tbsp olive oil extra virgin
  • 1 15oz can can of white beans cannellini drained
  • 2 tbsp nutritional yeast
  • 3 tbsp lemon juice fresh squeezed, no added sugar or preservatives
  • 1/2 tsp cumin
  • 6 flour tortillas no bleached flour
  • 1 medium tomato diced small
  • 1 cup plant-based cheese Brand: CHAO

Instructions
 

  • In a large skillet on low heat, cook the onion, mushrooms, garlic, salt, and pepper in the olive oil until the onions are caramelized and mushrooms are browned, approximately 8-10 minutes.
  • In the food processor, puree together the white beans, nutritional yeast, lemon juice, and cumin.
  • Spread the bean mixture on 3 of the tortillas. Then spread the onion and mushrooms over the beans. Add a layer of tomatoes and then a thin layer plant-based cheese. Cover with the remaining tortillas.
  • In a clean skillet over low heat, warm the tortillas until heated thoroughly and the cheese has melted.

My Notes

Nutrition with Essential Amino Acids

Nutrition Facts
Onion and Mushroom Quesadillas
Amount Per Serving (1 Serving)
Calories 322.95 Calories from Fat 70
% Daily Value*
Fat 7.76g12%
Saturated Fat 4.32g27%
Sodium 637.18mg28%
Potassium 179.7mg5%
Carbohydrates 51.65g17%
Fiber 10.92g46%
Sugar 1.53g2%
Protein 13.2g26%
Vitamin A 171.67IU3%
Vitamin B1 2.35mg157%
Vitamin B2 2.51mg148%
Vitamin B3 13.67mg68%
Vitamin B5 0.18mg2%
Vitamin B6 2.68mg134%
Vitamin B12 11.26µg188%
Vitamin C 7.2mg9%
Vitamin D 0.01µg0%
Vitamin E 0.47mg3%
Vitamin K 3.05µg3%
Calcium 95.3mg10%
Copper 0.05mg3%
Folate 6.53µg2%
Iron 3.88mg22%
Manganese 0.05mg3%
Magnesium 5.32mg1%
Phosphorus 20.93mg2%
Selenium 1.28µg2%
Zinc 0.13mg1%
Ess-Methionine 4.83mg
Ess-Tryptophan 5.33mg
Ess-Threonine 18mg
Ess-Phenylalanine 15.33mg
Ess-Arginine 13.52mg
Ess-Lysine 18mg
Ess-Leucine 19.17mg
Ess-Isoleucine 12.5mg
Ess-Histidine 9.5mg
Ess-Valine 30.67mg
* Percent Daily Values are based on a 2000 calorie diet. Some amino acids levels are estimated, some product manufacturers do not supply amino acid values. The value source usda.gov.

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