Mexican style food is one of my favorites–especially since it’s so safe for my allergies. Rarely do I encounter eggs, nuts, or seafood. Quesadillas make for a quick, easy, and healthy meal that is ideal for on-the-go. The corn tortillas are extra flavorful and are the perfect compliment to creamy beans, sharp cheese, and fresh spinach. If you’re looking for a super simple, gluten-free, low-FODMAP, vegetarian, Southwestern entrée, Black Bean & Spinach Quesadillas should hit the spot!
Lately I’ve been following a low FODMAP elimination diet in order to figure out what foods I’m sensitive to. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are all types of carbohydrates that some individuals cannot digest, leading to GI issues. This isn’t a fad diet for weight loss or anything someone should try without consulting a doctor first. However, if you’re doctor recommends this diet, then Black Bean & Spinach Quesadillas are a safe, flavorful, and delicious meal.
All of the ingredients in this recipe are low FODMAP, assuming that a serving size is one quesadilla. Certain foods are low FODMAP only in specific quantities. For example, according to the Monash University FODMAP app, black beans are low FODMAP in a 40-45 gram serving, but unsafe in larger servings. I used two tablespoons in each quesadilla which is less than 40 grams.
Although lactose (the sugar in dairy) is a FODMAP, many cheeses don’t have enough to cause issues. I used sharp cheddar and cotija cheeses in my Black Bean & Spinach Quesadillas. Cheddar cheese and cotija are both considered low FODMAP.
If you are not following a low FODMAP diet, Black Bean & Spinach Quesadillas are delicious with sautéed peppers and onions, Greek yogurt, salsa, guacamole, or Puerto Rican Beans and Rice.
Although any tortilla can be used to make a quesadilla, it is one item that I am extra picky about. When looking at the ingredients, the list of enriched flours, preservatives, and dough conditioners is stunning. Even high quality corn tortillas are hard to come by. However, last week I discovered the BEST little corn tortillas from Tortilleria Zepeda at my local food co-op! They only have four ingredients and are local from Wisconsin. I love being able to use organic, non-GMO tortillas while also supporting local farmers and grocers. For those outside Wisconsin, Trader Joe’s carries a simple, three-ingredient corn tortilla (that I used prior to finding the local ones). Be sure to check the ingredient list to make sure they’re the right ones!
More Low FODMAP Recipes to Try
Black Bean & Spinach Quesadillas
- ½ Tbsp olive oil
- 6 cups baby spinach
- 8 small corn tortillas
- 1 cup sharp cheddar cheese (freshly grated)
- ½ cup cotija cheese (freshly crumbled)
- ½ cup refried black beans
- In a large frying pan, heat the olive oil on medium-low heat. Then add the spinach and sauté until wilted. Stir often to allow even cooking.
- Remove spinach from pan and set aside.
- Lay out the tortillas on a clean work surface.
- Spread one tablespoon of refried beans on each tortilla.
- On four of the tortillas, sprinkle ¼ cup of cheddar cheese and two tablespoons of crumbled cotija cheese.
- Evenly distribute the wilted spinach over the four tortillas with the cheese.
- Place the other four tortillas, bean side down, on top of the spinach.
- Heat the same frying pan as before on medium-low heat and place the first quesadilla in the pan. Cook for 3-5 minutes or until the bottom is golden brown.
- Flip the quesadilla and cook for another few minutes until the other side is golden and the cheese is all melted.
- Remove from pan and repeat with the remaining three quesadillas.
- Serve with salsa, guacamole, Greek yogurt, fajita veggies, or beans and rice. Enjoy!