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Black Bean and Sweet Potato Quesadillas

Black Bean and Sweet Potato Quesadillas

Black Bean and Sweet Potato Quesadillas
Makes: 4 Servings

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 small onion, chopped
  • 1 clove garlic, minced
  • 1 medium sweet potato, cooked and cut into pieces
  • 1 cup black beans, canned low-sodium
  • 1 1/2 teaspoons ground cumin
  • 1 1/2 teaspoons paprika
  • 1/2 large jalapeno pepper
  • 4 whole wheat tortillas
  • 1/2 cup baby spinach
  • 1/4 cup cheddar cheese, reduced-fat
  • sour cream, low-fat (2 Tablespoons optional or reduced fat plain yogurt)

Directions

  1. Wash hands with soap and water.
  2. Sauté onion and garlic (using nonstick cooking spray) in a medium size pan until soft.
  3. Add sweet potatoes, black beans, garlic, onions, spices, and jalapeno.
  4. Heat until just warm.
  5. Spread potato mixture over tortilla, then top with baby spinach and cheese.
  6. Fold tortilla in half.
  7. Heat a pan on high heat and spray with nonstick cooking spray.
  8. 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
Nutrients Amount
Total Calories 264
Total Fat 7 g
Saturated Fat 3 g
Cholesterol 5 mg
Sodium 421 mg
Carbohydrates 41 g
Dietary Fiber 11 g
Total Sugars 5 g
Added Sugars included 1 g
Protein 11 g
Vitamin D 0 mcg
Calcium 217 mg
Iron 3 mg
Potassium 540 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 264
Total Fat 7 g
Saturated Fat 3 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 5 mg
Carbohydrates 41 g
Dietary Fiber 11 g
Total Sugars 5 g
Added Sugars included 1 g
Protein 11 g
Minerals
Calcium 217 mg
Potassium 540 mg
Sodium 421 mg
Copper 0 mg
Iron 3 mg
Magnesium 80 mg
Phosphorus 292 mg
Selenium 20 mg
Zinc 2 mg
Vitamins
Vitamin A 285 mcg
Vitamin B6 0.3 mg
Vitamin B12 0.1 mcg
Vitamin C 12 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 19 mcg
Folate 93 mcg
Thiamin 0.4 mg
Riboflavin 0.3 mg
Niacin 3 mg
Choline 31 mg

N/A will display when nutrient data is unavailable

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

MyPlate Food Groups

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