Black Bean and Sweet Potato Quesadillas

12 25 428
Ingredients Minutes Calories
Prep Cook Servings
10 min 15 min 4
Black Bean and Sweet Potato Quesadillas
Health Highlights
These Black Bean and Sweet Potato Quesadillas are delicious. nutritious, and perfect for quick weeknight dinners or lunches!

Ingredients


1 medium potato Sweet potato
1 tsp Olive Oil, Extra Virgin
1 small pepper(s) Red bell pepper (diced)
1 small pepper(s) Orange bell pepper (diced)
1/2 cup Black beans, canned (rinsed and drained)
1/4 cup Sweet corn, canned, drained
1 tsp Cumin
1 tsp Chili powder
4 medium tortilla(s) Wheat flour tortilla
1 avocado(s) Avocado
1 cup shredded Cheddar cheese, reduced fat (18%) (or dairy-free cheese of choice)
1 tbsp Butter, salted (for pan frying)

Instructions


  1. Use a fork to poke several holes into the sweet potato and drizzle with olive oil. Wrap the sweet potato in paper towels and microwave for 3 minutes, flip, and cook for another 3 minutes or until the flesh is very tender. Set aside and let cool. 
  2. Add diced bell peppers to a large pan and cook until tender, about 5-7 minutes. Then add black beans, corn, cumin, and chili powder. Stir to combine and cook for another 3 minutes. Pour into a bowl and set aside.
  3. Lightly spread butter over one side of a tortilla. 
  4. Cut the cooked sweet potato in half, scoop about 3 tbsp of the flesh, and spread over the unbuttered side of the tortilla.
  5. Cut open the avocado, scoop out about a quarter of the flesh, and mash over the sweet potato. 
  6. Add about 1/4 cup of the pepper-bean mixture over the avocado and sprinkle with a generous amount of cheese.
  7. Place the butter side of the tortilla down on the warm pan and cook over medium heat until the tortilla is browned and the cheese is melted. Carefully fold the tortilla in half onto itself using the spatula. 
  8. Repeat steps 3 and 4 for the remaining tortillas. Slice and serve warm with your favorite toppings.

Notes:

Suggested for Serving:

  • Fresh cilantro
  • Fresh lime juice
  • Ready-made Salsa
  • Fresh Pico de Gallo 
  • Sour cream or plain Greek yogurt
  • Fresh sliced or pickled jalapenos
  • Hot sauce

Quick Tips:

  • To make vegan, use dairy-free cheese and fat for frying, such as a vegetable-based spray, avocado, or coconut oil. 
  • To make Gluten-free opt for gluten-free tortillas

Nutrition Facts

Per Portion

Calories 428
Calories from fat 206
Calories from saturated fat 63
Total Fat 22.9 g
Saturated Fat 6.9 g
Trans Fat 0.3 g
Polyunsaturated Fat 3.1 g
Monounsaturated Fat 10.7 g
Cholesterol 30 mg
Sodium 618 mg
Potassium 654 mg
Total Carbohydrate 44 g
Dietary Fiber 9.3 g
Sugars 3.0 g
Protein 16.2 g

Dietary servings

Per Portion


Grain 1.4
Meat Alternative 0.2
Milk Alternative 0.6
Vegetables 1.8

Energy sources


Pygal37%460.2252430779744159.4476038349042448%325.02844413871196263.3972992609305415%339.73994954651954117.0308340593333737%48%15%CarbohydratesFatProtein

Meal Type(s)





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