Butter Bean Quesadillas (serves 4)

Butter Bean Quesadillas by The Fat Foodie

Butter Bean Quesadillas by The Fat Foodie

As much as I love tortilla wraps I really think they come into their own when they’re stuffed with a filling and then folded and dry fried to be turned into a quesadilla. I think that a crispy tortilla is particularly complemented when it’s filled with soft fillings, such as butter beans.

These bean quesadillas are very easy to make and require very little preparation. The traditional Mexican recipe for refried beans calls for black beans, pinto beans or kidney beans, but I just used a tin of butter beans that I had in the kitchen and they were lovely. Butter beans are also a low FODMAP bean in portions under 35g, so it’s a win-win all round really.

The beans have a lovely subtle Mexican spice flavouring from the ground coriander and smoked paprika and go wonderfully with sliced avocado or guacamole. Mexican foods, such as these bean quesadillas, have become a bit of a staple in my house because it’s a cuisine that tends to be naturally pretty dairy-free, but there are so many variants to Mexican food that I doubt I’ll be getting bored with it any time soon.

I know it seems like a bit of extra work to fry your tortilla to turn it into a butter bean quesadilla instead of just eating it like a fajita, but it really adds a lovely crunchy, toasted dimension to the flavour of the tortilla and enhances the smokiness of the beans. It’s well worth the couple of extra minutes it’ll take before eating your tortillas.


Butter Bean Quesadillas by The Fat Foodie

Butter Bean Quesadillas by The Fat Foodie

Ingredients for the refried bean quesadillas:

6 corn tortillas (or gluten-free tortillas)

1 tbsp garlic-infused oil

Salt and pepper

1 tsp ground coriander

1/2 tsp smoked paprika

140g of tinned butter beans (drained and well rinsed)

200g red bell peppers (cut into bite-sized pieces)

The juice of 1 lime


Put the garlic-infused oil in a frying pan over a medium heat and add the beans, spices, salt and pepper, and lime juice and cook for 10-15 mins until the beans are soft.

Put the bean mixture into a bowl and wash your frying pan.

To make the quesadillas place your tortilla on a flat surface and put 3 tbsps of refried beans in the middle. Fold the left and right sides of the tortilla over the beans and then the top and bottom sections until it forms a square parcel.

Put the frying pan over a medium heat and place your quesadilla in the pan. Fry on both sides until golden brown. (I just fry mine in a dry frying pan, but feel free to add some sunflower oil if you like.)

Serve with lactose-free sour cream, jalapeños and a 20g low FODMAP portion of sliced avocado.

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