Black Bean Quesadillas

One good thing I find about not being on a diet is there's no "cheat meals". Being a plant based vegan who only drinks about 2 beers a month means you've pretty much eliminated anything that could be considered a cheat meal. However, if someone asked what my last cheat meal was, I'd feel inclined to confess these super filling, home made quesadillas as my last guilty indulgence. Yes I know. Off the rails isn't it. And it's not even a Friday night. My reason for this is because of the bread tortillas, the cheesy sauce which although is delicious isn't exactly nourishing (apart from the nutritional yeast which provides loads of B vitamins) and the fact they are super cooked all the way through. I prefer my meals a more raw than this normally but this was perfect for satisfying my urge for some mexican style food.

On the plus side, they are much better for you than the dairy infested quesadillas you might get elsewhere! You can also mix up the ingredients to suit what's in your fridge or your taste buds.  

Just be careful about what bread wraps you buy - there's a lot of numbers in those things that you probably want to avoid. Try get them from your organic store or get the wraps with the least amount of ingredients. Simple is best. Even better, make them yourself. Enjoy!

5 Fast Facts About Black Beans:

• extremely high in fiber
• loaded with anti-oxidants
• contains insoluble fiber
• high in iron at 20% RDA
• regulates blood glucose absorption

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Vegan Cheese Sauce

• 3/4 cup unsweetened, unflavoured almond milk (or more as needed to thin out)
• 2 heaped tbsp nutritional yeast (or more if you like)
• 1 tbsp Earth Balance or other non-dairy buttery spread (I used coconut oil)
• 1 tbsp all purpose flour (or other flour)
• 2 tsp Dijon mustard
• 1/4 tsp garlic powder
• 1/4 tsp onion powder
• 1/2 tsp rock salt & freshly ground black pepper, to taste

1. In a skillet or pot, melt the Earth Balance over medium heat.
2. In a medium sized bowl, whisk together the flour and milk until all clumps are gone.
3. Add milk & flour mixture and nutritional yeast to pot and whisk well. Reduce heat to low-medium.
4. Add Dijon, garlic powder, onion powder, salt and pepper to taste and whisk frequently until the sauce thickens up, for about 5 minutes. If it’s still too thin you can add more flour to achieve the thickness you desire. 

Black Bean Quesadillas

• 1.5 Cup cooked black beans (cooking dried beans is better for you than canned beans. And it's cheaper!)
• 1 Cup Tomatoes, diced
• 2 heaped Tbsp Nutritional Yeast
• 1 Clove Garlic
• 1 tsp Cumin
• 1/4 tsp Chili Powder
• Salt, to taste
• Red Pepper, to taste
• 1/2 Cup Black Beans, rinsed and drained
• 8 Whole Grain Tortillas
• Guacamole
• Olive Oil or Canola Oil

Directions

1. In a food processor, blend cooked black beans with ¾ cup of your tomatoes and garlic. Add the nutritional yeast and spices and blend until combined.
2. Transfer to a bowl to stir in black beans and remaining ¼ cup tomatoes. Heat a lightly oiled skillet over medium-high heat. Place a tortilla on the skillet, and pile on about ¼ cup of your filling.
3. Spread cheese sauce on another tortilla and press on top. Cook about 10 minutes. Brush the top tortilla with oil before flipping, and cook second side until lightly brown. Serve with guacamole or on it's own.

Modified from: http://allrecipes.com/personalrecipe/63187545/vegan-black-bean-quesadillas/detail.aspx 
and http://ohsheglows.com/2011/08/18/quick-dirty-5-ingredient-vegan-cheeze-sauce-recipe-challenge/