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Black Bean and Sweet Potato Quesadillas

Black Bean and Sweet Potato Quesadillas

107 Ratings
107 Ratings
Recipe Image
Black Bean and Sweet Potato Quesadillas
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

  • 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
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

Write a review

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
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