Sweet Potato Black Bean Quesadillas
Sweet Potato Black Bean Quesadillas make a nice lunch or snack that is relatively quick and easy to prepare. Without meat, Sweet Potato Black Bean Quesadillas are great for “Meatless Mondays” or any day that you would like to skip the meat!
As I discussed in a previous post, Meatless Meals 1 / Love Those Veggies, meatless meals are built around vegetables, grains, beans and nuts instead of meat. Certain health benefits may be derived from eating less meat and more vegetables. The risk of cancer, cardiovascular diseases, diabetes and obesity may be reduced by eating less meat and more vegetables. Also, there is no cholesterol in plant-based foods.
Sweet potatoes contain some great nutrients such as beta carotene, Vitamin A, fiber, antioxidants, anti-inflammatory properties and blood sugar regulating nutrients. Beta carotene is a strongly colored red-orange pigment abundant in fruits and vegetables. Beta carotene is a well-known antioxidant and eating a diet rich in beta carotene is an excellent health recommendation.
Black beans have a dense, meaty texture which makes them popular in many vegetarian dishes and especially popular in Latin American cuisine. Black beans contain protein, antioxidants, many minerals and they are high in fiber. Black beans help keep blood sugar levels stable also.
- 2 medium Sweet Potatoes
- 4 Whole Wheat Tortillas (8-inch)
- 3/4 cup canned Black Beans, rinsed & drained
- 1/2 cup shredded Pepper Jack or Mozzarella Cheese
- 3/4 cup Salsa
- 3 tablespoons Butter, melted
- Pierce sweet potatoes several times with a fork. Microwave, uncovered, on high 7-9 minutes or until very tender.
- When cool enough to handle, cut each potato lengthwise in half. Scoop out pulp.
- Spread pulp on one half of each tortilla; top with beans and cheese.
- Fold other half of tortilla over filling.
- Heat a griddle, grill or skillet over medium heat.
- Brush butter on tortilla and place on griddle buttered-side down, being careful not to spill the contents.
- Brush butter on top side of tortilla.
- Cook several minutes on each side or until golden brown and cheese is melted.
- Serve with salsa.
To begin making Sweet Potato Black Bean Quesadillas, first cook the sweet potatoes. Pierce the sweet potatoes with a fork several times (so they don’t explode!) and microwave them on high for 7-9 minutes, until soft. Allow the sweet potatoes to cool for a few minutes, then cut them lengthwise and scoop out the sweet potato pulp. Mash the sweet potato pulp with a fork until smooth.
Next, spread the mashed sweet potato on half of each whole wheat tortilla.
Then top the sweet potato layer with some black beans.
Top the black beans with some shredded cheese.
Fold the empty half of the tortilla over the filling.
Brush melted butter over the folded tortilla and place buttered side down on a grill pan, electric griddle or grill or a skillet on medium heat, taking care not to spill the contents. Brush melted butter on the top side of the folded tortilla.
Cook several minutes on each side until the Sweet Potato Black Bean Quesadillas are golden brown and the cheese is melted. Cut into smaller pieces and serve with salsa.
Tasty Tip: I found it easy to cut the Sweet Potato Black Bean Quesadillas using a pizza cutter!
Planning some meatless meals into your weekly menu plan helps keep the food budget in line. I enjoyed Sweet Potato Black Bean Quesadillas because they contain two of my favorite ingredients – sweet potatoes and black beans! I hope you’ll try adding a few meatless meals to your weekly routine – you’ll be aiding your health and your budget too!
Remember to Savor the Flavor!
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