1 medium sweet potato (should equal about 1 cup mashed)
⅛-¼ teaspoon chili powder/cumin (optional)
4 medium-size (~8 inch) tortillas
½ cup canned, low-sodium black beans, rinsed and drained
¾ cup of shredded cheddar cheese
Sweet Potato and Black Bean Quesadillas
Servings: 4
Ingredients:
Directions:
- Wash and peel the sweet potato. Chop into cubes, then place in a microwave-safe bowl with 1 tablespoon of water. Cover and microwave for 4 minutes.
- Carefully uncover (bowl will be hot), stir, and microwave for 4 more minutes.
- *Let the sweet potato cool down for a few minutes, then mash well. Add a pinch of salt and chili powder or cumin (optional), and stir.
- *Place 1 tortilla on a cutting board and spread about ¼ cup of the mashed sweet potato evenly over half the tortilla. Spoon 2 tablespoons of black beans on top and press them gently into the sweet potato.
- If using the chili powder or cumin, add a dash on top then *sprinkle 3 tablespoons shredded cheese over the top. Fold in half. Repeat for 3 more tortillas.
- Warm a skillet over medium heat and spray with cooking spray. Place one of the prepared quesadillas in the pan (more if there is room). Press gently on top, cover and let cook for about 2 minutes.
- Flip and cook for about 2-3 more minutes or until the cheese is melted and the tortilla is starting to brown.
- Cut each quesadilla into 4 pieces, and optionally, serve with salsa or guacamole.
* Kid-friendly step
Recipe Category
Kid-friendly recipes, 30 minutes or less
This institution is an equal opportunity provider.
This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.
Sweet Potato and Black Bean Quesadillas
Servings: 4
Ingredients:
1 medium sweet potato (should equal about 1 cup mashed)
⅛-¼ teaspoon chili powder/cumin (optional)
4 medium-size (~8 inch) tortillas
½ cup canned, low-sodium black beans, rinsed and drained
¾ cup of shredded cheddar cheese
Directions:
- Wash and peel the sweet potato. Chop into cubes, then place in a microwave-safe bowl with 1 tablespoon of water. Cover and microwave for 4 minutes.
- Carefully uncover (bowl will be hot), stir, and microwave for 4 more minutes.
- *Let the sweet potato cool down for a few minutes, then mash well. Add a pinch of salt and chili powder or cumin (optional), and stir.
- *Place 1 tortilla on a cutting board and spread about ¼ cup of the mashed sweet potato evenly over half the tortilla. Spoon 2 tablespoons of black beans on top and press them gently into the sweet potato.
- If using the chili powder or cumin, add a dash on top then *sprinkle 3 tablespoons shredded cheese over the top. Fold in half. Repeat for 3 more tortillas.
- Warm a skillet over medium heat and spray with cooking spray. Place one of the prepared quesadillas in the pan (more if there is room). Press gently on top, cover and let cook for about 2 minutes.
- Flip and cook for about 2-3 more minutes or until the cheese is melted and the tortilla is starting to brown.
- Cut each quesadilla into 4 pieces, and optionally, serve with salsa or guacamole.
* Kid-friendly step
Nutrition Facts
4 serving per container
Serving size 1 quesadilla
| Amount Per Serving | ||
|---|---|---|
| Calories | 240 | |
| % Daily Value* | ||
| Total Fat 5g | 6% | |
| Saturated Fat 2.5g | 13% | |
| Trans Fat 0g | ||
| Cholesterol 5mg | 2% | |
| Sodium 680mg | 30% | |
| Total Carbohydrate 37g | 13% | |
| Dietary Fiber 3g | 11% | |
| Total Sugars 3g | ||
| Includes 0g Added Sugars | 0% | |
| Protein 11g | ||
| Vitamin D 0mcg | 0% | |
| Calcium 108mg | 8% | |
| Iron 1mg | 6% | |
| Potassium 216mg | 4% | |
The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
This institution is an equal opportunity provider.
This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.