Recipe description
June 9, 2026
Mushroom Black Bean Quesadillas
Mushroom Black Bean Quesadillas boost fiber and gut-friendly variety.
88%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
Your Microbiome Match
Connect your microbiome test results to see how this recipe matches your personal gut profile.
—
Microbiome match
Log in or add a microbiome test to unlock your personal recipe match based on your gut microbiome results.
Unlock your personal microbiome match
Log in or create an account to connect your test results and personalize recipe recommendations.
Alignment with Your Personal Profile
Create a free account to see how well this recipe aligns with your diets, allergies, intolerances and selected health topics.
--
Overall
Create a profile to see how this recipe matches your dietary preferences.
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
Create a profile to see how this recipe matches your selected allergies.
You indicated the following allergies:
We found the following allergens in the recipe ingredients: egg, tree_nut, milk
Create a profile to see how this recipe matches your selected intolerances.
You indicated the following intolerances:
We found the following intolerances in the recipe ingredients: gluten, lactose
Create a profile to see how well the recipe aligns with selected gut-related topics such as IBS, bloating or reflux.
You indicated the following gastrointestinal conditions:
Ingredients in this recipe may be relevant to the following gastrointestinal conditions:
Create a profile to see how well the recipe aligns with your selected health objectives.
You indicated the following health objectives:
Ingredients in this recipe may be relevant to the following health objectives:
Unlock your personal recipe match
Create a free account and complete a short profile to replace these placeholders with your personal recipe scores.
✓ Save diets and preferences
✓ Check allergies and intolerances
✓ Match recipes to gut goals
✓ Save better recipe recommendations
Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from beans and vegetables, supporting gut health.
- Includes diverse plant foods for polyphenols and variety.
- Balanced with plant protein and healthy fats for steady energy.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Tortilla
4
piece
Mushroom
8
piece
Bean, black
16
tablespoon
Onion
1
piece
Garlic
2
piece
Cheese, cheddar
4
slice
Oil, olive
1
tablespoon
Instructions
1
Heat olive oil in a skillet over medium heat.
2
Add chopped onions and sliced mushrooms, and sauté until soft.
3
Stir in cooked black beans and spices, heating through.
4
Place the mixture on half of each tortilla and sprinkle cheese on top.
5
Fold the tortillas over and cook in the skillet until golden and crispy on both sides.
6
Serve with lettuce on the side.
More Recipes For Your Gut
Nutrition
430 kcal
Calories
16 g
Protein
58 g
Carbohydrates
9 g
Fiber
5 g
Sugar
16 g
Fat
5 g
Saturated fat
0.9 g
Salt
FAQ
What are the main nutritional benefits of these Mushroom Black Bean Quesadillas?
They’re fiber-rich from beans and mushrooms, provide plant-based protein, and offer minerals like iron and potassium, plus polyphenols from plants.
Is this recipe vegan or vegetarian? How can I adapt it to be vegan?
The base is plant-forward; the typical version includes cheese. To make vegan, omit dairy or use vegan cheese and dairy-free tortillas.
Are these quesadillas gluten-free?
It depends on the tortillas. Use certified gluten-free corn tortillas or gluten-free tortillas.
How can I increase the protein content?
Add more beans, choose higher-protein tortillas, or include tofu/tempeh and/or nutritional yeast.
What other veggies or toppings work well?
Bell peppers, spinach, corn, zucchini, onions, avocado, or fresh herbs.
How should I store leftovers and how long will they keep?
Refrigerate in an airtight container for about 3–4 days. Reheat in a skillet until warm and crisp.
Can I freeze these? How should I freeze and reheat?
Yes. Freeze assembled before cooking or cooked quesadillas. Freeze up to 1–2 months. Reheat in a skillet or oven.
What are polyphenols and why are they mentioned?
Polyphenols are plant compounds found in mushrooms, beans, and vegetables; they may support gut health as part of a varied diet.
Are there common allergens in this recipe I should watch for?
Dairy from cheese and gluten from tortillas are the main potential allergens; check labels or use dairy-free and gluten-free options. If you’re allergic to mushrooms, avoid.
Any quick tips to adjust spiciness or texture?
Use a variety of mushrooms for texture; sauté until golden; adjust spices or add jalapeños or chili flakes for more heat.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.