Delicious and Easy Vegan Quick Quesadillas: A Must-Try Recipe!
Enjoy all the taste and comfort of a classic quesadilla, with a nutritious twist that everyone will love - perfect for a healthy and satisfying meal! This is version is a delicious, quick, and easy vegan quesadilla, featuring gooey fresh veggies and flavorful seasonings. Instead of traditional cheese, we use creamy fat-free refried beans to add richness and flavor, making this dish not only vegan but also a healthier option.
The best store-bought tortillas are often found in the refrigerated section because refrigeration helps to significantly extend their shelf life and maintain their freshness by preventing them from drying out, becoming stale, or developing mold, resulting in a better texture and flavor compared to tortillas stored at room temperature; essentially, the cooler temperature preserves the quality of the tortilla for a longer period. Many brands that prioritize quality and freshness often choose to refrigerate their tortillas, which may mean fewer added preservatives.
In this recipe, we offer three versions: Quickest, Quickly, and Quick. The Quickest is stuffed with savory seasonings and refried beans. The Quickly version is stuffed with store-bought Pico de Gallo and refried beans. And the Quick version is packed with saute'ed vegetables with fat-free seasoned beans. This quesadilla comes together in minutes, making it an ideal choice for busy weeknights, a fast, plant-based snack, or hors d'oeuvre that everyone will love!...BTW for cheese lovers, you can add cheese...we won't judge you; look below for the recipe Cheez. :-P
Before you go!
Do you love cooking with music in the background? We sure do! As the melodies play—especially hymns or uplifting songs—our spirits are lifted, and the kitchen transforms into a place of worship and joy. Humming or singing along focuses our hearts not just on the food, but on gratitude for the people we’re cooking for. With each stir and slice, we reflect on how even the simplest meal can be a gift of love, shared in His name.
Colossians 3:16 Let the word of Christ dwell in you richly in all wisdom; teaching and admonishing one another in psalms and hymns and spiritual songs, singing with grace in your hearts to the Lord.
Introducing: Sounds of Manna
Starting now, on the 1st of each month (or as close to it as possible), we’ll be sharing Sounds of Manna. It’s not enough to nourish the body if the spirit is left empty. These specially chosen songs will fill your soul and spirit, reminding us how spiritual music can lift us into heavenly places. It calms, stablishes, and settles us—making our time in the kitchen more joyful (and yes, even helping avoid mixing up tablespoons and teaspoons)!
Each song will accompany a video, with lyrics included at the end of the post. This month's selection: 'Another in the Fire' by Hillsong UNITED. Why not start a playlist of these songs? Check out our Sounds of Manna YouTube channel where you can submit your favorite uplifting songs to the list or find us on Pandora under Sounds of Manna. Together, we can build a collection that turns every kitchen session into a moment of worship and reflection.
This month's song plunges us into the fire with the three Hebrews.
Daniel 3[23] And these three men, Shadrach, Meshach, and Abed-nego, fell down bound into the midst of the burning fiery furnace. [24] Then Nebuchadnezzar the king was astonied, and rose up in haste, and spake, and said unto his counsellers, Did not we cast three men bound into the midst of the fire? They answered and said unto the king, True, O king. [25] He answered and said, Lo, I see four men loose, walking in the midst of the fire, and they have no hurt; and the form of the fourth is like the Son of God.
Know that, the presence of God is always with you in every trial and tribulation, in every affliction and adversity in your life. When you cannot stand in your own strength, when you fall, Jesus will stand with you in the fire.
Lyrics "Another in the Fire" by Hillsong UNITED:
There's a grace when the heart is under fire
Another way when the walls are closing in
And when I look at the space between
Where I used to be and this reckoning
I know I will never be alone
There was another in the fire
Standing next to me
There was another in the waters
Holding back the seas
And should I ever need reminding
Of how I've been set free
There is a cross that bears the burden
Where another died for me
There is another in the fire
All my debt left for dead beneath the waters
I'm no longer a slave to my sin anymore
And should I fall in the space between
What remains of me and this reckoning
Either way I won't bow to the things of this world
And I know I will never be alone
There is another in the fire
Standing next to me
There is another in the waters
Holding back the seas
And should I ever need reminding
What power set me free
There is a grave that holds no body
Now that power lives in me
There is another in the fire
(There is another in the fire)
There is another in the fire
(There is another in the fire)
And I can see the light in the darkness
As the darkness bows to Him
I can hear the roar in the heavens
As the space between wears thin
I can feel the ground shake beneath us
As the prison walls cave in
Nothing stands between us
Nothing stands between us
There is no other name but the name that is Jesus
He who was, and still is, and will be through it all
So come what may in the space between
All the things unseen and this reckoning
And I know I will never be alone
There'll be another in the fire
Standing next to me
There'll be another in the waters
Holding back the seas
And should I ever need reminding
How good You've been to me
I'll count the joy come every battle
'Cause I know that's where You'll be
There is another in the fire
(There is another in the fire)
(There is another in the fire)
(There is another in the fire)
Move with Meaning: A Recipe for Joyful Movement
Discover the perfect harmony of music and fitness by combining singing with exercise! Singing while moving not only uplifts your spirit but enhances your workout. Whether you're dancing, stretching, or power-walking, singing engages your core, improves breathing, and boosts cardio endurance. It’s a fun, energizing way to stay motivated!
Try incorporating simple stretch & exercises (squats, walking in place, arm stretches, self massage, calf stretches, bicep stretches, hand stretches, and toe raises) at your desk or throughout your day. (Always check with your physician if you have any concerns before starting new exercises!) Set a timer to remind yourself to move every hour—and get moving!
On our Blog on NaturallyVegetarians, we celebrate wellness from the inside out. This unique combination of music, cooking, and movement brings joy to both body and soul. So turn up the volume, sing your heart out, and let your time in the kitchen (and your workouts) be filled with gratitude, worship, and joy!
Quick Quesadillas
Servings: 4
Prep Time: 10 Minutes
Cook Time: 5 Minutes
Total Time: 15 Minutes
Equipment Needed: Measuring Utensils, Pot, Can Opener, Skillet
Ingredients:
4 Flour Tortillas (I used refrigerated Tortilla Land brand)
1 Can Refried Beans
1/4 teaspoon Chipotle Powder OR Chili Powder
1/4 teaspoon Smoked Paprika OR Paprika
1/4 teaspoon Cumin
1/4 teaspoon Onion Powder
1/4 teaspoon Garlic Powder
VERSION 1 ~ Quickest
To cook the Quesadilla, either place them in a non-stick pan (oil-free) OR use a pan sprayed with cooking spray OR just a little oil. Cook the Tortilla for several minutes until lightly browned, then flip and repeat on the second side. Repeat this step with the remaining tortillas.
In a saucepan, pour out the refried beans and the Chipotle Powder, Smoked Paprika, Cumin, Onion Powder, and Garlic Powder and stir together. Divide the mixture between the Flour Tortillas, spreading it over half the tortilla. Then fold each Quesadilla in half. Cut using a Pizza Cutter, if possible. Without even doing anything extra, the flavors are wonderful!
VERSION 2 ~ Quickly
In this extra step, we are going to use the "Quick" recipe and ADD Pico de Gallo. You can buy Pico de Gallo in your local grocer (check the date for freshness). Follow the directions for the Quick Quesadilla and add the Pico de Gallo on top.
ALWAYS drain liquid before filling the Quesadilla or you will find yourself with a sloppy wet mess.
Use a Pizza Cutter to slice through them
Did you know? The entymology of the word "quesadilla" is a Spanish word meaning "to contain". "Quesada" means "something full of, or made of, cheese" and the ending "illa" means something small, so it is literally saying "a little thing full of cheese". Of the original 133 year old recipes called "Quesadillas", only 3 out of 5 called for cheese.
VERSION 3 ~ Quick
In the next stop, we continue layering - this one takes more time, adding some lovely saute'ed vegetables made with equal parts Onions/Squash OR Zucchini/Tomato Mixture (2 Cups total) until soft. Side with guacamole and/or sour cream.
Quick Quesadillas
Servings: 4
Prep Time: 10 Minutes
Cook Time: 5 Minutes
Total Time: 15 Minutes
Equipment Needed: Measuring Utensils, Pot, Can Opener, Skillet
Ingredients:
4 Flour Tortillas (I used refrigerated Tortilla Land brand)
1 Can Refried Beans
1/4 teaspoon Chipotle Powder OR Chili Powder
1/4 teaspoon Smoked Paprika OR Paprika
1/4 teaspoon Cumin
1/4 teaspoon Onion Powder
1/4 teaspoon Garlic Powder
Directions:
To cook the Quesadilla, either place them in a non-stick pan (oil-free) OR use a pan sprayed with cooking spray OR just a little oil. Cook the Tortilla for several minutes until lightly browned, then flip and repeat on the second side. Repeat this step with the remaining tortillas.
Divide the mixture between the Flour Tortillas, spreading it over half the tortilla. Then fold each Quesadilla in half. Cut using a Pizza Cutter, if possible.
Buy Pico de Gallo in your local grocer to fill a Quick Quesadilla (check the date for freshness)
ALWAYS drain liquid before filling the Quesadilla or you will find yourself with a sloppy wet mess.
Use a Pizza Cutter to slice through them.
Vegan Cheez Sauce
Servings: 12
Prep Time: 10 Minutes
Cook Time: 20 Minutes
Total Time: 30 Minutes
Equipment Needed: Blender, Pot, Spoon/Spatula, Measuring Utensils
Ingredients:
4 ounces Pimentos OR Roasted Red Bell Peppers
½ Cup Cashews
1 Cup Water
¼ Cup Nutritional Yeast Flakes
¼ Cup Oats
2 Tablespoons Lemon Juice
1 Tablespoon Onion Powder
1 teaspoon Salt
2 Tablespoons Cornstarch
¼ teaspoon Turmeric (optional)
¼ teaspoon Paprika (optional)
¼ teaspoon Garlic Powder (optional)
Variations~
¼ teaspoon Cumin – for Mexican Dishes
Remove Cornstarch If using for Au Gratin Potatoes
Directions:
1. Blend until smooth and creamy.
2. In a pot, place 1 and ½ cups water to boil.
3. Add the Cheez mixure into the pot, stirring until thickened.
4. Serve and Enjoy!
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