Black Bean and Sweet Potato Quesadillas

Name: Black Bean and Sweet Potato Quesadillas
Yield: 4

119 Ratings

Makes: 4 Servings

Total Cost: $$$$

Enjoy a simple twist on the classical quesadilla. These quesadillas can be served as a tasty lunch, dinner, or side dish.

Ingredients

2 sprays of nonstick cooking spray
1 medium sweet potato (cooked and cut into pieces)
1 cup black beans, canned (low-sodium)
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

Wash hands with soap and water.
Sauté onion and garlic (using nonstick cooking spray) in a medium size pan until soft.
Add sweet potatoes, black beans, spices, and jalapeno.
Heat until just warm.
Spread potato mixture over tortilla, then top with baby spinach, cheese, and onion.
Top with second tortilla.
Heat a pan on high heat and spray with nonstick cooking spray.
Brown quesadilla about one minute on each side until the inside is warm and the cheese is melted.

Notes

Learn more about:

Source:

Bronson Wellness Center
Bronson Healthcare - Michigan

Nutrition Information

Serving Size: 1 Quesadilla

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Nutrients	Amount
Total Calories	301
Total Fat	4 g
Saturated Fat	2 g
Cholesterol	6 mg
Sodium	482 mg
Carbohydrates	57 g
Dietary Fiber	10 g
Total Sugars	3 g
Added Sugars included	0 g
Protein	13 g
Vitamin D	0 mcg
Calcium	135 mg
Iron	4 mg
Potassium	535 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients	Amount
Total Calories	301
Total Fat	4 g
Saturated Fat	2 g
Monounsaturated Fat	1 g
Polyunsaturated Fat	1 g
Linoleic Acid	1 g
α-Linolenic Acid	0.1 g
Omega 3 - EPA	0 mg
Omega 3 - DHA	0 mg
Cholesterol	6 mg
Carbohydrates	57 g
Dietary Fiber	10 g
Total Sugars	3 g
Added Sugars included	0 g
Protein	13 g
Minerals
Calcium	135 mg
Potassium	535 mg
Sodium	482 mg
Copper	334 mcg
Iron	4 mg
Magnesium	92 mg
Phosphorus	272 mg
Selenium	34 mcg
Zinc	2 mg
Vitamins
Vitamin A	288 mcg RAE
Vitamin B6	0.3 mg
Vitamin B12	0.2 mg
Vitamin C	9 mg
Vitamin D	0 mcg
Vitamin E	1 mg
Vitamin K	22 mcg
Folate	90 mcg DFE
Thiamin	0.4 mg
Riboflavin	0.3 mg
Niacin	4 mg
Choline	32 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

	Vegetables	3/4 cups
	Grains	2 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