Smoky White Bean and Veggie Quesadillas

Ironically, the foods you crave the most may be the foods to which your body is most intolerant. When I was little, my body used to crave fat. I didn't know then that my body was craving fat because my body needed it. Now I know that I need good fats, but I'm allergic to dairy. I started subbing in good fats, like safflower mayo and even dairy-free cheese. 

Phase 3, Maintenance | Serves 4
Prep time: 20 minutes | Total time: 55 minutes


1 (15-ounce) can white beans, drained and rinsed
1/4 cup minced red onion
1/4 cup finely chopped celery
1/4 cup safflower mayonnaise
1 tablespoon minced pickled jalapeno (or a little more or less depending on how spicy you like it)
1/2 teaspoon garlic powder
1/2 teaspoon chipotle powder
1/2 teaspoon chili powder
1/2 teaspoon sea salt
1/4 teaspoon smoked paprika
1/4 teaspoon freshly ground black pepper
1 tablespoon olive oil
2 bell peppers, any color or a combination, cut into strips
1 white onion, thinly sliced
8 ounces white mushrooms, sliced
1 avocado, pitted
1 teaspoon fresh lime juice
4 brown rice tortillas, spelt tortillas, or sprouted-grain tortillas
2 cups baby arugula
1 cup halved cherry tomatoes


  1. Put the beans in a medium bowl and mash them with a fork until no whole beans remain. Stir in the onion, celery, mayonnaise, jalapeno, garlic powder, chili powder, 1/4 teaspoon of the chipotle powder, 1/4 teaspoon of the salt, the paprika, and the black pepper. Mix until everything is completely combined.

  2. In a large skillet, heat the olive oil over medium-high heat. Add the bell peppers and onion. Saute until they are soft, about 8 minutes. Add the mushrooms and remaining 1/4 teaspoon chipotle powder and saute until the mushrooms shrink and everything gets soft, about 5 minutes more. Remove from the heat and set aside.

  3. In a small bowl, mash the avocado with a fork. Add the lime juice and remaining 1/4 teaspoon salt and mix until everything is combined.

Make the Quesadillas:

  1. Heat a dry skillet over medium heat. Spread one-quarter of the bean mixture over half a tortilla and one-quarter of the avocado mixture over the other half. Put the tortilla in the skillet. Put the pepper mixture on top of the white bean half. When the tortilla warms up and starts to soften, fold it in half to enclose the pepper mixture. Toast the tortilla on one side for about 4 minutes. Flip the tortilla over carefully and toast the other side for about 3 minutes. Watch it closely so it doesn't burn. Transfer to a plate and repeat with the other tortillas and remaining fillings.

  2. Serve each person one tortilla, cut into wedges, topped evenly with the arugula and tomatoes