Bean feta quesadillas have been a favorite in our house for more than 20 years.  Gluten-free tortillas are an easy way to make them gluten free.

This amazing recipe is not traditional “Mexican.” The flavors are fresh and delicious.  Feta makes a wonderful complement to the beans, but it is not a melty quesadilla, rather a more sophisticated taste.  It’s preparation is simple, especially if you can find refried beans without added spices.

Gluten Free Tortillas

Most of the gluten free tortillas we have tried left something to be desired – and that’s putting it kindly.  

When you do not eat soy or sunflower, it is hard to find gluten free tortillas that work.  We recently found an almond flour one at Trader Joe’s that was edible (the quinoa one was not).  I have been working on a homemade tortilla recipe using almond and oat flours.  But it is not quite ready yet.

If you make your own, be warned that transferring the rolled out tortilla to the pan has been the hardest part.  Rolling between layers of waxed or parchment paper helps, but some tortillas rip when you try to separate them from the paper. 

For those of you who want or need to make your own tortillas, here is a link to my favorite one.  The key is psyllium.  It enables them to stay flexible without gluten.   

And stay tuned for my recipe coming later in the year.  (Sneak peek – My two secrets to amazing gluten-free tortillas?  Psyllium and a freezer bag.  Betcha didn’t expect that one . . .)

Ingredients

  • Gluten free tortillas (see above)
  • Beans  – Trader Joe’s makes refried beans with the only ingredients being beans, water and salt.  Use them if you can find them.  Or any refried beans without added flavorings.  Or you can use canned pinto beans and puree them in a food processor.
  • Shallot or onion
  • Parsley 
  • Chili powder
  • Cumin
  • Feta (try a dairy free feta if you avoid dairy.  I know Trader Joe’s carries one for those of you who have one near you.)

Preparation

  • If you are using canned pinto beans, puree them in a food processor with a little of the canning liquid or water.  A few chunks are just fine.
  • Finely mince the onion or shallot.  Rinse and chop the parsley.  
  • Add the spices to the refried or pureed beans.  Mix well.  Add the shallots and parsley and mix well.  Place a tortilla on a plate.  Spread the bean mixture about 1/4 to 1/2 inch thick on the tortilla.  
  • It is hard to say how much beans mixture to use because it depends so much on the size of the tortilla.   When using large 8-9 inch tortillas, about 2.5-3 quesadillas out of one can of refried beans.
  • After the beans are spread over one whole tortilla, put about 3 -4 tablespoons crumbled feta cheese over the tortilla.  Slide the tortilla into a non-stick pan.  Cover with a second tortilla and cook over medium low heat.  
  • Covering the pan will ensure that the filling is completely warm and feta as melted as it gets.  It is optional however.  
  • Carefully flip the quesadilla after about 3 minutes.  Cover again if you are using a cover.  
  • After about 3 more minutes, when the tortilla is browned, place the quesadilla on a plate. 
  • Let cool for about 3 minutes before cutting with scissors into wedges.
  • Serve with salsa, guacamole and your favorite toppings.

If you have any bean feta quesadillas left over, they store well in a plastic bag in the refrigerator.  To reheat, I usually just pop them in the microwave, but the texture is a little softer.  Reheating in a pan on the stove will give the best texture.

If you have leftover beans they will keep for a week in the refrigerator.

Enjoy!

To serve with Gluten Free Bean Feta Quesadillas

Mexican Zucchini without corn

“Green” Chicken Chili
or for less work Cabbage Soup (not Mexican but they go well together!)

 

Gluten Free Bean Feta Quesadillas

An interesting twist on a Mexican favorite, this gluten free bean quesadilla uses feta cheese, parsley and shallots to give fresh flavor to dinner.
5 from 1 vote
Prep Time 30 mins
Cook Time 10 mins
Course Main Course
Cuisine Mexican
Servings 4
Calories 170 kcal

Ingredients
  

  • 1 15 ounce can refried beans or pinto beans
  • 1 small shallot, minced or onion
  • ½ cup minced parsley or cilantro
  • 1 teaspoon chili powder
  • ½ teaspoon cumin
  • 4 flour tortillas (or 6)
  • 6 tablespoons feta cheese, crumbled

Instructions
 

  • If you are using canned pinto beans, puree them in a food processor with a little of the canning liquid or water.  A few chunks are just fine.
  • Finely mince the onion or shallot.
  • Rinse and chop the parsley.
  • Place the refried or pureed beans in a medium mixing bowl. Add the spices to the refried or pureed beans.  Mix well.
  • Add the shallots and parsley and mix well
  • Place a tortilla on a plate.  Spread the bean mixture about 1/4 to 1/2 inch thick on the tortilla.  (It is hard to say how much beans mixture to use because it depends so much on the size of the tortilla.   When using large 8-9 inch tortillas, about 2.5-3 quesadillas out of one can of refried beans.)
  • After the beans are spread over one whole tortilla, put about 3 -4 tablespoons crumbled feta cheese over the tortilla. 
  • Slide the tortilla into a non-stick pan.  Cover with a second tortilla and cook over medium low heat for about 3 minutes. Covering the pan will ensure that the filling is completely warm and feta as melted as it gets.  It is optional however.  
  • Carefully flip the quesadilla after about 3 minutes.  Cover again if you are using a cover.
  • After about 3 more minutes, when the tortilla is browned, place the quesadilla on a plate. 
  • Let cool for about 3 minutes before cutting with scissors into wedges.
  • Serve with salsa, guacamole and your favorite toppings.
  • Enjoy!

Notes

Recipe modified from Bon Appetit July 1994

Nutrition

Calories: 170kcalCarbohydrates: 18gProtein: 7gFat: 8gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gCholesterol: 23mgSodium: 525mgPotassium: 131mgFiber: 2gSugar: 2gVitamin A: 891IUVitamin C: 10mgVitamin D: 1µgVitamin E: 1mgVitamin K: 126µgCalcium: 186mgFolate: 50µgIron: 2mgZinc: 1mg
Keyword egg-free, gluten-free, legumes, nut-free, soy-free
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