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Introduction
The breakfast quesadilla is a brilliant fusion of Mexican cuisine and the American obsession with hearty morning meals. Born in the bustling kitchens of Tex-Mex diners in the 1970s, this dish quickly gained popularity as a convenient and delicious way to start the day. Our healthy version pays homage to its roots while catering to modern nutritional needs. Traditionally served during weekend brunches, this versatile dish has found its way into busy weekday routines, offering a quick, portable option for health-conscious food lovers. The combination of whole grain tortillas, lean proteins, and vibrant vegetables not only nourishes the body but also celebrates the rich tapestry of cross-cultural culinary evolution.
Ingredients
• 2 large whole wheat tortillas (10-inch diameter)
• 1/2 cup cooked black beans, rinsed and drained
• 1/4 cup cooked quinoa
• 1/3 cup shredded low-fat cheddar cheese
• 1/4 cup diced red bell pepper
• 1/4 cup diced tomato, seeds removed
• 2 tablespoons finely chopped red onion
• 1 small jalapeño pepper, seeded and finely minced (optional)
• 1/4 ripe avocado, thinly sliced
• 2 large eggs
• 1 tablespoon olive oil
• 1/4 teaspoon ground cumin
• 1/8 teaspoon chili powder
• Salt and freshly ground black pepper to taste
• 2 tablespoons chopped fresh cilantro
• 2 tablespoons Greek yogurt (2% fat) for serving
Step 1:
In a small bowl, mix cumin, chili powder, salt, and pepper.
Step 2:
Heat 1/2 tablespoon olive oil in a large non-stick skillet over medium heat. Crack the eggs into the skillet and cook for 3-4 minutes until whites are set but yolks are still runny. Remove and set aside.
Step 3:
In the same skillet, add black beans, quinoa, and spice mixture. Stir and cook for 2 minutes until warmed through. Remove from skillet and set aside.
Step 4:
Wipe the skillet clean and return to medium heat. Place one tortilla in the skillet.
Step 5:
On one half of the tortilla, layer half of the cheese, bean-quinoa mixture, bell pepper, tomato, onion, jalapeño (if using), and avocado slices. Top with one fried egg and sprinkle with cilantro.
Step 6:
Fold the empty half of the tortilla over the filled half. Cook for 2-3 minutes until the bottom is golden brown.
Step 7:
Carefully flip the quesadilla and cook for an additional 2 minutes until cheese is melted and tortilla is crispy.
Step 8:
Remove from heat, cut into wedges, and serve with a dollop of Greek yogurt. Repeat the process for the second quesadilla.
Q: Can I make this quesadilla ahead of time?
A: While it's best served fresh, you can prep ingredients the night before and assemble and cook in the morning for a quicker breakfast.
Q: How can I make this recipe vegan?
A: Omit the eggs and cheese, increase the beans and quinoa, and use a plant-based yogurt alternative. You can also add nutritional yeast for a cheesy flavor.
Q: Is this recipe gluten-free?
A: As written, no. However, you can easily make it gluten-free by substituting the whole wheat tortillas with corn tortillas or gluten-free wraps.
• For a vegan option, omit the eggs and cheese, and increase the amount of beans and quinoa.
• You can substitute black beans with pinto beans or refried beans for a different flavor profile.
• If fresh jalapeños are unavailable, use 1/4 teaspoon of crushed red pepper flakes instead.
• Choose ripe but firm avocados for the best texture and flavor.
• For a gluten-free version, use corn tortillas instead of whole wheat.
• This recipe contains common allergens: wheat (in tortillas), milk (in cheese and yogurt), and eggs. It is suitable for vegetarians but not vegans.
Serve each quesadilla cut into wedges with a dollop of Greek yogurt on the side. Garnish with extra cilantro if desired.
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat in a skillet over medium heat for best results.
To save time, cook the eggs while the bean-quinoa mixture is warming. Have all ingredients prepped before starting to cook for efficient assembly.
- Don't overfill the quesadilla, as it may become difficult to flip.
- Use a spatula to gently press down on the quesadilla while cooking to ensure even browning and melting.
- Allow the quesadilla to rest for a minute before cutting to help ingredients set.
For a spicier version, add a dash of hot sauce or increase the amount of jalapeño. For a meat option, include 2 ounces of cooked, diced chicken breast per quesadilla.
Serve with a side of fresh fruit salad and a glass of freshly squeezed orange juice or a smoothie for a complete breakfast.
This recipe can be enjoyed year-round, but it's especially refreshing in spring and summer when fresh vegetables are abundant.
This recipe contains wheat (in tortillas), milk (in cheese and yogurt), and eggs. It may contain traces of soy depending on the tortilla brand used.
