Black Bean and Sweet Potato Quesadillas
Enjoy a simple twist on the classical quesadilla. These quesadillas can be served as a tasty lunch, dinner, or side dish.
- Yield
- 4 Servings
- Serving size
- 1 Quesadilla
- Rating
- 3.66 of 5 (128 ratings)
Food groups
- Dairy: 1/4 cups
- Grains: 2 ounces
- Vegetables: 3/4 cups
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
- 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.
- Fold tortilla in half.
- 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.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 263.94 |
| Total Fat | 6.56 g |
| Saturated Fat | 3.21 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 | 5.37 mg |
| Carbohydrates | 40.85 g |
| Dietary Fiber | 10.53 g |
| Total Sugars | 4.68 g |
| Added Sugars included | 1 g |
| Protein | 11.32 g |
| Calcium | 217 mg |
| Potassium | 540 mg |
| Sodium | 421.03 mg |
| Copper | 0 mg |
| Iron | 3 mg |
| Magnesium | 80 mg |
| Phosphorus | 292 mg |
| Selenium | 20 mg |
| Zinc | 2 mg |
| 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 |
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Source
Recipe by: Bronson Wellness Center — Bronson Healthcare - Michigan
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/black-bean-and-sweet-potato-quesadillas. Federal works are public domain in the United States.
This edition: preserved and enhanced by MyPlate.food — cleaned and completed data, structured nutrition and food-group amounts, images remastered from the USDA originals, and translations into Spanish, French, Korean, and German. The original USDA recipe is public domain; this enhanced edition is free to cite and reuse with credit to MyPlate.food. Custom licensing: myplate.food/partners.