Black Bean and Sweet Potato Quesadillas

Name: Black Bean and Sweet Potato Quesadillas
Yield: 4

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
8 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

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, garlic, onions, spices, and jalapeno.
Heat until just warm.
Spread potato mixture over tortilla, then top with baby spinach and cheese.
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	291
Total Fat	3 g
Saturated Fat	1 g
Cholesterol	4 mg
Sodium	476 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	125 mg
Iron	4 mg
Potassium	519 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	291
Total Fat	3 g
Saturated Fat	1 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	4 mg
Carbohydrates	57 g
Dietary Fiber	10 g
Total Sugars	3 g
Added Sugars included	0 g
Protein	13 g
Minerals
Calcium	125 mg
Potassium	519 mg
Sodium	476 mg
Copper	333 mcg
Iron	4 mg
Magnesium	91 mg
Phosphorus	267 mg
Selenium	34 mcg
Zinc	2 mg
Vitamins
Vitamin A	281 mcg RAE
Vitamin B6	0.3 mg
Vitamin B12	0.1 mg
Vitamin C	9 mg
Vitamin D	0 mcg
Vitamin E	1 mg
Vitamin K	22 mcg
Folate	89 mcg DFE
Thiamin	0.4 mg
Riboflavin	0.3 mg
Niacin	4 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

	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