Black Bean and Sweet Potato Quesadillas

106 Ratings

Makes: 4 Servings

Total Cost: $$$$

Ingredients

1 non-stick cooking spray
1 medium sweet potato (cooked and cut into pieces)
1 cup black beans, canned
1 small onion
1 clove garlic
1 1/2 teaspoons ground cumin
1 1/2 teaspoons paprika
1/2 large chili pepper
2 tablespoons sour cream, low-fat OR reduced fat plain yogurt
8 whole wheat tortillas
1/4 cup cheddar cheese, reduced-fat
1/2 cup baby spinach

Directions

1. Saute onion and garlic (using nonstick cooking spray) in a medium size pan until soft.

2. Add sweet potatoes, black beans, spices, and jalapeno.

3. Heat until just warm.

4. Spread potato mixture over tortilla, then top with baby spinach, cheese, and onion.

5. Top with second tortilla.

6. Heat a pan on high heat and spray with nonstick cooking spray.

7. Brown quesadilla about one minute on each side, untill the inside is warm and the cheese is melted.

Source:

Bronson Wellness Center

Nutrition Information

Serving Size: 1 Quesadilla

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Nutrients	Amount
Total Calories	449
Total Fat	11 g
Saturated Fat	3 g
Cholesterol	6 mg
Sodium	814 mg
Carbohydrates	73 g
Dietary Fiber	9 g
Total Sugars	5 g
Added Sugars included	0 g
Protein	15 g
Calcium	258 mg
Iron	6 mg
Potassium	577 mg

N/A - data is not available

Nutrients	Amount
Total Calories	449
Total Fat	11 g
Saturated Fat	3 g
Monounsaturated Fat	5 g
Polyunsaturated Fat	2 g
Linoleic Acid	2 g
α-Linolenic Acid	0.1 g
Omega 3 - EPA	0 mg
Omega 3 - DHA	0 mg
Cholesterol	6 mg
Carbohydrates	73 g
Dietary Fiber	9 g
Total Sugars	5 g
Added Sugars included	0 g
Protein	15 g
Minerals
Calcium	258 mg
Potassium	577 mg
Sodium	814 mg
Copper	347 mcg
Iron	6 mg
Magnesium	65 mg
Phosphorus	270 mg
Selenium	25 mcg
Vitamins

Note: only nutrients that are available will show on this display

MyPlate Food Groups

	Vegetables	1/2 cups
	Grains	3 1/2 ounces
	Protein Foods	1 ounces
	Dairy	1/4 cups

My partner and I loved how this recipe turned out! I noticed another user mentioned odd texture from black beans and sweet potato being mashed. I did mash the sweet potatoes with the onion, garlic, and hot pepper. The changes I made were using 3 garlic cloves instead of 1, using a serrano chile in place of jalepeno, sauteeing the spinach, and using a little bit more cheese (about 1.5 oz per quesadilla.) The quesadillas were served with sliced avocado, hot salsa, and sour cream on the side. We will definitely make this again!

06/10/19

flavor is good, but texture is not desirable. Not sure why it's necessary to mash the sweet potatoes and black beans when you can just dice and cook the potatoes and add the cooked black beans whole for much better texture.

03/23/17