High-Protein Black Bean and Plant Meat Quesadilla
A crisp, satisfying family dinner quesadilla made with sprouted Ezekiel tortillas, seasoned plant-based ground meat, black beans, and melted sharp cheddar.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by BAM + Lila
BAM created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Knife and cutting board
Time saver
Leftovers can be stored in an airtight container in the fridge for up to 3 days and reheated in a toaster oven for maximum crispness.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 9 steps complete
Next: Heat a large non-stick skillet over medium…
- 01
Heat a large non-stick skillet over medium…
Heat a large non-stick skillet over medium heat at 350°F (175°C).
Tap card to mark done - 02
Add the plant-based ground meat and taco…
Add the plant-based ground meat and taco seasoning to the dry skillet. Cook for 5 to 6 minutes, breaking it apart with a spatula until browned throughout.
Look for: browned throughout
Tap card to mark done - 03
Stir in the drained black beans and…
Stir in the drained black beans and minced garlic, cooking for another 2 minutes until hot. Transfer the mixture to a plate.
Look for: hot
Tap card to mark done - 04
Wipe the skillet clean and lightly coat…
Wipe the skillet clean and lightly coat with extra virgin olive oil.
Tap card to mark done - 05
Place one sprouted whole grain Ezekiel tortilla…
Place one sprouted whole grain Ezekiel tortilla flat in the skillet. Sprinkle half of the shredded sharp cheddar cheese over the surface.
Tap card to mark done - 06
Spread the warm plant-meat and black bean…
Spread the warm plant-meat and black bean filling evenly over the cheese layer, then top with the remaining cheddar cheese and the second tortilla.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Cook for 3 to 4 minutes on…
Cook for 3 to 4 minutes on the first side until the bottom tortilla is golden brown and crisp.
Look for: the bottom tortilla is golden brown and crisp
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Carefully flip the quesadilla using a wide…
Carefully flip the quesadilla using a wide spatula and cook for another 3 minutes until the cheese is completely melted and the bottom is golden.
Look for: the cheese is completely melted and the bottom is golden
Tap card to mark done - 09
Transfer to a cutting board
Transfer to a cutting board, rest for 1 minute, then cut into quarters and serve immediately with fresh avocado slices on the side.
Allow: 1 minute
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