Tempeh and Mushroom Quesadillas (Vegan) is a dish that consists of tempeh and mushrooms, which are stuffed into a tortilla shell to make a quesadilla. There are several vegan quesadilla recipes that use tempeh and mushrooms as ingredients, such as Vegan Mushroom Quesadilla with Cashew Mozzarella, Vegan Mushroom Tempeh Fajitas, and Vegan Spinach-Tempeh Quesadillas. These recipes also typically use other ingredients like onions, spinach, and salsa to add flavor and texture to the dish.
Table of Contents
Key Takeaways
- Who This Meal Appeals To: Perfect for vegans, mushroom lovers, and anyone keen on plant-based protein.
- Estimated Duration: 35 minutes for a full meal.
- Nutrition Facts: Rich in protein, fiber, and essential nutrients like iron and vitamin B12.
About This Recipe
This is where culinary innovation meets nutrition. We’re combining the protein-packed tempeh and vitamin-rich mushrooms to craft a quesadilla that’s not just vegan but also incredibly wholesome.
Equipment Required
- Non-stick skillet or griddle
- Spatula
- Cutting board
- Knife
- Mixing bowls
Ingredients
- 4 large whole-grain tortillas
- 8 oz tempeh, crumbled
- 1 cup mushrooms, sliced
- 1 medium onion, diced
- 1 clove garlic, minced
- 1 tablespoon olive oil
- 1 teaspoon cumin
- 1 teaspoon paprika
- Salt and pepper to taste
- Fresh basil or cilantro for garnish (optional)
Instructions
- Prep Ingredients: Crumble tempeh, slice mushrooms, dice onion, and mince garlic.
- Season Tempeh: In a bowl, mix crumbled tempeh with cumin, paprika, salt, and pepper.
- Sauté Veggies: In a skillet, heat olive oil and sauté onions and garlic until translucent.
- Add Tempeh and Mushrooms: Add seasoned tempeh and sliced mushrooms. Cook until tempeh is golden and mushrooms are tender.
- Assemble Quesadilla: Place tempeh-mushroom mixture on one half of a tortilla.
- Cook Quesadilla: Fold the tortilla in half and cook on each side until crisp and golden.
- Garnish and Serve: Sprinkle fresh basil or cilantro for extra flavor. Cut into wedges.
Side Dishes
- Vegan coleslaw
- Sweet potato fries
- Steamed asparagus
- Quinoa salad
Storage Options
- Fridge: Store in an airtight container for up to 3 days.
- Freezer: Not recommended due to potential texture loss.
Ingredient Substitutes
- Tempeh: Tofu or seitan.
- Mushrooms: Zucchini or bell peppers.
- Whole-grain tortilla: Corn or chickpea tortilla.
Alternatives to this Meal
- Tempeh-Mushroom Tacos: Use the filling in taco shells instead.
- Tempeh-Mushroom Stir Fry: Serve the cooked tempeh and mushrooms over rice or noodles.
- Tempeh-Mushroom Salad: Toss the cooked ingredients into a green salad.
If you are interested in reading more about Vegan Quesadilla Ideas, please take a look at these related articles: Hummus and Veggie Quesadillas or Vegan Cheese and Pepper Quesadillas.
Conclusion
Tempeh and Mushroom Quesadillas offer a nutritious and delectable dining experience. They bring together the best of plant-based proteins and veggies, all tucked into a crispy tortilla. Perfect for a fulfilling lunch or a cozy dinner. Enjoy!
