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Onion and Mushroom Quesadillas

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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
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

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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.