Sweet Potato Black Bean Quesadillas
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Unrated
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Prep Time
10 mins
-
Cook Time
10 mins
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Total Time
30 mins
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Servings
6 servings
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Calories
486 kcal
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Course
Main Course
Sweet Potato Black Bean Quesadillas
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Sweet potato black bean quesadillas are a healthy, fast, vegetarian recipe made with whole wheat tortillas, cinnamon, and cheddar cheese.
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Ingredients
- 3 small sweet potatoes (about 6 ounces) peeling is optional
- 1 tablespoon chili powder
- 1 tablespoon ground cinnamon (more or less to suit your personal taste)
- 1 teaspoon cumin
- 1 teaspoon smoked paprika
- ½ teaspoon kosher salt divided
- ½ teaspoon ground chipotle chili pepper
- 2 teaspoons extra virgin olive oil
- 1 medium yellow onion diced
- 1 large green bell pepper cored and diced
- 2 cloves minced garlic
- 1 can reduced sodium black beans (15 ounces) rinsed and drained
- 6 medium-sized 100% whole wheat flour tortillas
- 1 ¼ cups freshly grated sharp shredded cheddar cheese
- Optional toppings for serving: light sour cream or plain non-fat Greek yogurt, diced avocado, salsa, chopped fresh cilantro
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Instructions
- Cut potatoes into 1-inch chunks. Place in a large saucepan, cover with water, then bring to a boil. Continue boiling until the potato chunks are fork-tender, about 8 minutes. Remove pot from heat, drain the potatoes, then return the potatoes to the pot and mash.
- Stir in the chili powder, cinnamon, cumin, smoked paprika, 1/4 teaspoon kosher salt, and chipotle chili pepper until incorporated. Set aside.
- Meanwhile, heat the olive oil in a large skillet. Add the onions and peppers and sauté until beginning to soften; about 3 minutes. Add the garlic and remaining 1/4 teaspoon salt. Continue to sauté until onions are translucent, about 5 minutes more.
- Combine the sautéed vegetables with the sweet potato mash. Stir in black beans until all ingredients are evenly distributed.
- Heat a large skillet over medium heat, then lightly coat with cooking spray. Place a single tortilla in a skillet, then spoon a heaping 1/2 cup of filling onto half of the tortilla and sprinkle with 3 tablespoons of shredded cheese. Fold the empty half of tortilla over the top.
- Let cook until the bottom of the tortilla is browned and slightly crispy (about 1-2 minutes), then flip and brown the other side. Serve immediately with any desired toppings.
Notes
- Leftover filling may be kept in the freezer for up to 2 months. Defrost overnight in the fridge before using to assemble quesadillas.
- TO STORE: Leftover sweet potato black bean quesadilla filling can be refrigerated for up to 5 days. Whole assembled and cooked quesadillas may be stored in the fridge for up to 3 days.
- TO REHEAT: Reheat filling in the microwave until heated through then assemble and cook as directed. Assembled quesadillas may be warmed in a skillet over medium-low heat until the filling is heated through and the tortilla is crisp.
- TO FREEZE: Leftover filling may be kept in the freezer for up to 2 months. Defrost overnight in the fridge before using to assemble quesadillas.
Nutrition Information
Show Details
Serving
1quesadilla without extra toppings
Calories
486kcal
(24%)
Carbohydrates
53g
(18%)
Protein
22g
(44%)
Fat
21g
(32%)
Saturated Fat
12g
(60%)
Polyunsaturated Fat
1g
Monounsaturated Fat
6g
Cholesterol
52mg
(17%)
Potassium
600mg
(17%)
Fiber
12g
(48%)
Sugar
6g
(12%)
Vitamin A
10409IU
(208%)
Vitamin C
21mg
(23%)
Calcium
512mg
(51%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 6servings
Amount Per Serving
Calories 486 kcal
% Daily Value*
| Serving | 1quesadilla without extra toppings | |
| Calories | 486kcal | 24% |
| Carbohydrates | 53g | 18% |
| Protein | 22g | 44% |
| Fat | 21g | 32% |
| Saturated Fat | 12g | 60% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 6g | 30% |
| Cholesterol | 52mg | 17% |
| Potassium | 600mg | 13% |
| Fiber | 12g | 48% |
| Sugar | 6g | 12% |
| Vitamin A | 10409IU | 208% |
| Vitamin C | 21mg | 23% |
| Calcium | 512mg | 51% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
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