Recipe description
June 9, 2026
Mushroom Black Bean Quesadillas
Mushroom Black Bean Quesadillas boost fiber and gut-friendly variety.
88%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
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
Mushroom
200
gram
Bean, black
1
cup
Tortilla
4
piece
Cheese, cheddar
100
gram
Onion, green
1
piece
olive oil
2
tablespoon
spices (cumin and paprika)
1
teaspoon
Lettuce
2
cup
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.
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