My Veggie Quesadilla is so quick and easy, making it perfect for a quick meal when you’re tired and busy. You can easily switch out ingredients for whatever you have available, making it super versatile as well.

FOR THE FULL LIST OF  INGREDIENTS, SCROLL TO SEE THE RECIPE CARD AT THE END. BUT BEFORE YOU SCROLL CHECK IMPORTANT INFORMATION THAT IS INCLUDED IN THE BLURB.

Originally published on March 16th, 2018.

I have had a hectic week and even went to friends funeral today. I mention this because I referred to her in an earlier post, saying how she inspired me to create my Samosa Muffins recipe, but now she has sadly passed away.

My friend had been a vegetarian for over 50 years, and vegan for a long time as well. In her eulogy, they said she had entertained over 10,000 people in her home for the last 20 years, and I was so privileged to be one of them. She was such an inspiration and she will be so missed.

Veggie Quesadilla

After coming home, I feel exhausted and just wanted to prepare a simple and easy recipe. I decided to update the photos of my Vegan Hummus Quesadilla recipe which was originally written on April 4, 2014.

While quesadillas are traditionally made with wheat tortillas, cheese, and vegetables, as someone who follows a gluten-free diet, I can’t use the traditional wheat-based tortillas. I have used Engine 2 Brown Rice tortillas or my new favorite La Tortilla factory’s teff wraps. You can substitute with corn tortillas instead as well, and to elevate your vegan quesadilla you can add your favorite vegan shredded cheese such as Daiya or Violife brand. You could also use my Vegan Cheddar Cheese or Vegan Nacho Cheese.

Vegan Quesadilla with Hummus and vegetables

The Benefits Of Chickpeas

If you are using a store-bought hummus, chances are it is made of chickpeas, and most homemade recipes use chickpeas as well. Chickpeas are well-deserving of being the base of such a household staple dip/spread, because it is such a great food.

I love adding chickpeas to my meals, and if you haven’t noticed, I have TONS of recipe using chickpeas in an array of different ways. Chickpeas are great staple to always have on hand, because they are a cheap but complete and versatile nutrition source. 

They have protein, fiber, and complex carbohydrates, and what these three components provide your body with is the fuel to function. All three also help you to get full, and stay full.

Chickpeas’ protein content in particular make it a favorite in plant-based diets, and also is featured heavily in diets where meat is not always eaten everyday, such as Indian and Mediterranean cuisines.

Don’t be afraid of the carbohydrate content of chickpeas, indeed all beans and legumes. They are not simple carbohydrates, similar to sugars, that cause your blood sugar to spike and crash, making you feel drowsy and sluggish.

Complex carbohydrates are in fact essential for your body to run, and you will want to ensure that complex carbs make up the majority of your carb intake. Chickpeas contain resistant starches, meaning that they slow down digestion, lowering the chances of a blood sugar spike. 

As a side note, I hope it goes without saying: if you are diabetic, please consult your doctor, as they know the nuances of your condition and its particular needs.

On top of being a wonderful source of essential macronutrients, chickpeas also contain many B-complex vitamins and important minerals, such as copper, iron, and magnesium.

With all of these nutrition benefits of chickpeas, you can see why I like putting it in place of cheese in my sandwiches, or as an addition. Since chickpeas are such a nutrition-packed legume, this hummus and veggie quesadilla is a perfect lunch option.

Avocado Nutrition Facts

Avocados are found in guacamole, sushi, avocado toast, and sliced on salads and sandwich. You can also find avocados in milkshakes, smoothies, creamy desserts, sauces, and baked as a snack.

Avocados not only so versatile, but also so often eaten, because of their dense nutrition. They are a high fat food, but they are full of essential fats that your body needs. Despite being high in fat, avocados have no cholesterol. Oleic acid, a type of fatty acid found in avocado, is actually good for heart health. 

Avocado also has many vitamins and minerals, in particular lots of vitamin K, which is needed for blood clotting and potassium, essential for cell and heart function.

Lastly, and perhaps surprisingly, avocados also have lots of fiber. One serving of avocado has 27% of the recommended daily intake of fiber, which helps with digestion and keeping you full.

With avocados having all of these benefits, plus many more, I believe it is well deserving of its superfood and trendy status.

Avocado, Fruit or Vegetable?

Avocado is grown on trees, making it a fruit! Even though we commonly associate it with savory dishes, that comes from the cultural influences of our southern neighbors in Mexico.

In other countries, for example in Indonesia and the Philippines, avocadoes are found in milkshakes and ice cream. With its high fat content and creaminess, vegans have discovered its usefulness in desserts and it is slowly becoming more commonly found in sweet recipes as well as savory.

My Favorite Hummus Recipes

You are welcome to use a store-bought version of hummus. I also have several quick and easy hummus recipes you can try.

Vegan Quesadilla with Hummus and Vegetables

 

Veggie Quesadilla Recipe

  • Tortillas of your choice
  • Hummus of your choice
  • Avocado
  • Cucumber
  • Roasted Bell Pepper
  • Red Onion

How To Make Veggie Quesadillas?

  • Spread hummus over the tortilla, then place vegetables on one half of the tortilla on top of the hummus. Fold the tortilla in half.
  • Heat a large non-stick skillet over medium heat, and spread lightly with coconut oil. Cook the veggie quesadilla on both sides until it is crispy.

How To Pick An Avocado?

When choosing, pay attention to the appearance of the avocado fruit. Since avocados ripen very slowly, when buying an avocado that you do not plan to eat right away, choose the fruit that is hard and heavy, it will ripen at room temperature within two days.

The peel should be intact, clean, without any spots or cracks. The presence of dark spots is a clear sign of overripe avocados. The ripe fruit from pressing with a finger should be slightly pressed, i.e. be soft but not loose.

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Categories

Nutrition

(Per portion)
  • Energy: 150 kcal / 627 kJ
  • Fat: 8 g
  • Protein: 6 g
  • Carbs: 18 g

Cooking Time

  • Preparation: 5 min
  • Cooking: 5 min
  • Ready in: 10 min
  • For:
  • 4 Servings

Ingredients

Instructions

  1. Spread hummus over the tortilla, then place vegetables on one half of the tortilla on top of the hummus. Fold the tortilla in half.
  2. Heat a large non-stick skillet over medium heat, and spread lightly with coconut oil. Cook the quesadillas on both sides until crispy.
Recipe author's Gravatar image

Michelle Blackwood, RN

Hi, I’m Michelle, I’m the voice, content creator and photographer behind Healthier Steps. I share vegan and gluten-free recipes because of past health issues. My goal is to help you make healthier choices and show you how healthy eating is easy and delicious.