Fold-Up Loaded Quesadilla
🌱 Father’s Day Meatless Monday—
A Nourishing, Flavor-Packed Quesadilla! 🌱
🥳 🎉 This Fold-Up Loaded Quesadilla is the perfect meal to celebrate Father’s Day while keeping things wholesome, hearty, and satisfying!
In Traditional Chinese Medicine (TCM), black beans and brown rice strengthen digestion and energy, while fresh spinach and pico de gallo clear heat and support circulation—ideal for the early summer transition.
✨ TCM Benefits:
Black beans – Strengthen the Kidneys & support energy.
Brown rice – Nourishes Qi & promotes steady digestion.
Spinach – Supports the Yin & blood circulation.
Avocado & peas – Moistens dryness & nourishes Yin.
Chili powder – Invigorates digestion gently.
Fold-Up Loaded Quesadilla
INGREDIENTS
¾ cup green peas, steamed
½ ripe avocado, cubed
1 cup black beans, rinsed & drained
1 tbsp plant-based milk
½ tsp chili powder
4 whole wheat tortillas
4 tsp nutritional yeast
¾ cup cooked brown rice
½ cup pico de gallo
1 cup shredded spinach
3 tbsp sliced black olives
*Add any other toppings of your choice!
INSTRUCTIONS
1️⃣ Mash the Pea-Avocado Mix – Combine peas & avocado, mash until smooth.
2️⃣ Prepare the Beans – Mash black beans with plant-based milk & chili powder.
3️⃣ Layer the Tortilla – Cut a slit from the center to the edge. Spread ingredients in four sections:
4️⃣ Fold & Cook – Fold each section over the next, creating a layered quesadilla. Cook in a hot skillet for 2 minutes per side until golden brown.
Bottom left: Pea-avocado mix + nutritional yeast
Top left: Brown rice + pico de gallo
Top right: Spinach + olives
Bottom right: Mashed beans
5️⃣ Serve & Enjoy – Pair with extra pico de gallo or salsa!
photo and recipe inspiration to Forks Over Knives
