Short video on how to make black bean and sweet potato quesadillas from the HTK cost friendly cookbook.
Black Bean and Sweet Potato Quesadillas
Prep: 10 minutes I Cook: 25 minutes I Total: 35 minutesYield: 4 servings I Serving Size: 1 quesadilla without optional toppings
Ingredients
1 medium (8- to 10-ounce) sweet potato
1 (15-ounce) сап no-salt-added Ыасk beans,drained and rinsed
½ cup shredded cheese or cheese Ыend (e.g.cheddar, mozzarella, Mexican style Ыend)
½ teaspoon sweet or smoked paprika
½ teaspoon ground cumin
½ teaspoon garlic powder
½ teaspoon onion powder
¼ teaspoon ground Ыасk pepper
¼ teaspoon salt
½ cup minced cilantro
4 (8-inch) whole-wheat tortillasNonstick cooking spray
Optional toppings: Lime juice, plain Greek yogurt, salsa or Pico de Gallo, avocado, guacamole
Directions
1. Poke the skin of the sweet potato all over with а fork. Place
in the microwave and cook оп high power (default setting)
until fork-tender, about 3-5 minutes оп each side.
2. Carefully cut the sweet potato in half lengthwise, then
scrape the flesh off the skin and into а medium mixing bowl.
3. Add the cheese, paprika, cumin, garlic powder, onion
powder, Ыасk pepper, and salt. Mash together with а fork.
4. Add the Ыасk beans and cilantro, then stir to combine.
5. Spray one side of each tortilla with nonstick cooking spray,
then place spray-side-down оп а clean cutting board.
6. Place а quarter of the sweet potato-bean mixture (~½ cup)
onto one half of each tortilla. Fold the other half of each
tortilla over the filling to make quesadillas.
7. Heat а large skillet over medium heat.
8. Working in batches as needed, add the quesadillas and
cook until golden-brown, about 2-4 minutes оп each side.
9. Cut the quesadillas into wedges and serve warm, adding
toppings as desired.
Nutrition Facts Per Serving: Calories: 390 | Total Fat: 9.5 g | Saturated Fat: 5 g | Sodium: 740 mg | Total Carbohydrate: 62 g | Dietary Fiber: 12 g | Protein: 16 g
