Quick Vegan Quesadillas

Vegetarian
Vegan
Dairy Free
Health score
8%
Quick Vegan Quesadillas
10 min.
8
233kcal

Suggestions

These quick vegan quesadillas are the perfect snack or appetizer for any occasion. They're easy to make and ready in just 10 minutes, so you can whip them up whenever you're craving something delicious and satisfying. The combination of garbanzo beans, cumin, garlic, lemon juice, onion, salsa, tahini, and roasted red peppers creates a flavorful and hearty filling that's sure to tantalize your taste buds. And of course, we can't forget the star of the show - the whole wheat tortillas, which provide a satisfying chew and a nutty flavor that pairs perfectly with the filling.

But beyond their great taste, these quesadillas also offer a host of nutritional benefits. They're a good source of protein, fiber, and several essential vitamins and minerals, including manganese, vitamin B6, iron, and calcium. And for those with dietary restrictions, they're vegetarian, vegan, and dairy-free, so everyone can enjoy them. Whether you're looking for a quick and easy snack or a tasty appetizer to impress your guests, these vegan quesadillas are sure to hit the spot. So, what are you waiting for? It's time to roll up your sleeves and get cooking!

Ingredients

  • 15 ounce garbanzo beans canned (chick peas)
  • 0.3 teaspoon cumin 
  •  garlic clove peeled
  • tablespoons juice of lemon 
  • 0.5 cup onion chopped
  • cup salsa 
  • tablespoons tahini 
  • 0.5 cup roasted peppers red
  •  tortillas whole wheat

Equipment

    Nutrition Facts

    Calories233kcal
    Protein14.09%
    Fat26.98%
    Carbs58.93%

    Properties

    Glycemic Index
    12.79
    Glycemic Load
    2.33
    Inflammation Score
    -4
    Nutrition Score
    8.0691304347826%

    Flavonoids

    Eriodictyol
    0.37mg
    Hesperetin
    1.09mg
    Naringenin
    0.1mg
    Isorhamnetin
    0.5mg
    Kaempferol
    0.07mg
    Myricetin
    0.03mg
    Quercetin
    2.09mg

    Nutrients percent of daily need

    Calories:232.69kcal
    11.63%
    Fat:7.22g
    11.11%
    Saturated Fat:1.57g
    9.8%
    Carbohydrates:35.5g
    11.83%
    Net Carbohydrates:28.9g
    10.51%
    Sugar:3.91g
    4.35%
    Cholesterol:0mg
    0%
    Sodium:769.75mg
    33.47%
    Protein:8.48g
    16.97%
    Manganese:0.53mg
    26.64%
    Fiber:6.6g
    26.38%
    Vitamin B6:0.37mg
    18.58%
    Iron:2.31mg
    12.85%
    Calcium:127.72mg
    12.77%
    Vitamin C:9.21mg
    11.16%
    Copper:0.22mg
    10.78%
    Phosphorus:105.79mg
    10.58%
    Vitamin B1:0.13mg
    8.7%
    Magnesium:27.68mg
    6.92%
    Potassium:229.95mg
    6.57%
    Folate:24.96µg
    6.24%
    Selenium:3.64µg
    5.21%
    Zinc:0.75mg
    5.02%
    Vitamin A:214.85IU
    4.3%
    Vitamin B3:0.83mg
    4.16%
    Vitamin E:0.41mg
    2.76%
    Vitamin B5:0.26mg
    2.61%
    Vitamin B2:0.03mg
    1.99%
    Vitamin K:1.44µg
    1.37%
    Source:Food.com
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