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–+ servings

Sweet Potato & Black Bean Quesadilla

Clemson Rural Health and Nutrition Extension Team
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Prep Time 1 hour 30 minutes
Cook Time 5 minutes
Total Time 1 hour 35 minutes
Servings 4
Calories 315 kcal

Equipment

  • Stove

Ingredients
  

  • 4 tortillas whole grain/whole wheat
  • ½ sweet potato large, baked
  • ½ cup black beans rinsed and drained
  • ¼ cup corn fresh off the cob
  • 1 red bell pepper julienned, sliced thin
  • ½ yellow onion julienned, sliced thin
  • 1 cup cheddar cheese shredded
  • 1 tbsp olive oil
  • ¼ tsp salt
  • ½ tsp cumin
  • ½ tsp chili powder
  • cilantro for garnish
  • lime juice
  • salsa
  • sour cream
  • avocado sliced, optional

Instructions
 

  • Preheat the oven to 375℉. Wrap a large sweet potato in tin foil and bake for 1 hour or until it is tender and can be easily mashed.
  • Prep the remaining ingredients and remove the corn from its ear. Slice the onion and red bell pepper into uniform-sized strips (julienne. Rinse and drain your black beans, and set them aside.
  • In a skillet over medium heat, add about 1 TBSP of a neutral cooking oil, such as canola or vegetable oil. Add the peppers and onions to the pan and sautee for 3-5 minutes or until the onions turn translucent. Add the cumin, chili powder, and salt.
  • In another skillet, add 1 tsp of oil. Allow it to heat, then lay 1 whole-wheat tortilla down. Add ¼ cup of the shredded cheese along with a spoonful of corn, black beans, and some of the peppers and onions. Close the quesadilla and allow it to brown on both sides.
  • Serve while it is hot, with a side of fresh avocado, sour cream, and salsa, and garnish with cilantro.

Nutrition

Calories: 315kcalCarbohydrates: 32gProtein: 12gFat: 16gSaturated Fat: 7gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gCholesterol: 28mgSodium: 573mgFiber: 5gSugar: 5g
Keyword black beans, plant-based, southwestern, sweet potato, tortillas, vegetarian, whole grains
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