Stir corn, buffalo wing sauce, garlic salt, and cumin into tuna mixture. When the cheese looks nice and melty, place the top tortilla shell onto each quesadilla. A twist to a classic quesadilla using mashed sweet potato, black beans, and a homemade avocado crema in a whole wheat wrap. Add just 1 can of black beans, reserving the remaining portion, and stir it up. Lay out one tortilla. Continue doing this – recipe will make approximately 3-4 quesadillas {with the same tortilla soft shells}. Add the garlic, bell pepper, zucchini, onion, and jalapeño and cook for about 5 minutes, stirring frequently. Serve with lime zest and a dollop of yogurt. Fiber: 14g Fold over the undressed side so you have a half moon. Spray frying pan with a little fat-free cooking spray and fry your quesadilla a few minutes on each … I have been trying some things with different quesadilla combinations and so now I think I have found my newest obsession in these vegan black bean quesadillas with allllll the avocado. or until cheese is melted, turning after 2 min. Sugar: 4g Smashed Black Bean Quesadillas. In a large bowl, mash the white beans with a fork or potato masher. Pour ¼ cup of the liquid from the black beans into the skillet and drain the rest. May 6, 2020 - Simple, convenient, and delicious: that’s what’s in store with our Black Bean Quesadillas recipe, made with pre-measured, high-quality ingredients. Print Friendly Version Log in to bookmark! Wipe the same pan clean and add the remaining 1 tablespoon of oil over medium-high heat. The changes I made were using 3 garlic cloves instead of 1, using a serrano chile in place of jalepeno, sauteeing the spinach, and using a little bit more cheese (about 1.5 oz per quesadilla.) They can be made with any ingredients you have on hand, as long as you have some cheese to hold it all together. To prevent spam, this site is protected by the Google reCAPTCHA tool. Add the rest of the ingredients and stir well. This cosmopolitan quesadilla is jam-packed with tender poblano, flavorful mashed black beans, and tons of gooey, melty ch… ... On one half only, press in half the smashed black beans, and sprinkle half the avocado, jalapeno, cheese, and corn—reserving the remaining half for the second quesadilla. In a hot skillet over high heat cook the corn until defrosted and turning brown. Quesadillas are quick and easy to make, and these Smashed Black Bean Quesadillas are no different. https://www.plantbasedcooking.com/recipe/black-bean-sweet-potato-quesadilla Remove from heat … ; In a skillet, heat kale and green onions.Cook for 3 minutes. This recipe requires only five flavor-packed--and nutrient-rich--ingredients and comes together in no time at all. They make a perfect lunch or dinner served along with a salad. Carbohydrates: 57g Heat a large nonstick skillet over medium heat and cook each quesadilla for 2-3 minutes on each side or until golden. Save my name, email, and website in this browser for the next time I comment. Powered by. Heat … Squeeze in the lime juice, adding salt, pepper, garlic powder, cumin, chilli flakes and stir. These black bean sweet potato quesadillas are quick, easy and fun. Recipe reposted with permission from Cook for Your Life. CTRL + SPACE for auto-complete. Cook until the onions are translucent and caramelized. 1. Remove from heat and set aside. Add to bean mixture in skillet; cook on low heat 3 min. They can be made with any ingredients you have on hand, as long as you have some cheese to hold it all together. Cook for 5-7 minutes or until the sweet potato is tender. They make a perfect lunch or dinner served along with a salad. Protein: 20g Quesadillas are quick and easy to make, and these Smashed Black Bean Quesadillas are no different. Repeat for the second quesadilla. Mash sweet potatoes and mix in cilantro, chili powder, and salt. Cook, covered, 8 minutes. Who doesn't love a good quesadilla? Great Appetizer ... 1/2 cup canned black beans, drained and rinsed, mashed with a fork 2 whole-wheat tortillas (8-inch) 1/2 cup thawed frozen spinach, ... Easy Quesadilla - Cheese! Directions. sliced Serrano pepper gets evenly spaced across each and a healthy handful of the chopped cilantro on top of that. Lightly oil a skillet, place one tortilla on the pan. Mashed sweet potato and Mexican-spiced black beans are a match made in heaven when sandwiched between tortilla wraps. For the quesadilla, spread about 1 cup of the mixture on the bottom tortilla then top with another tortilla. Saturated Fat: 9g Heat a frying pan on medium heat. Place a half cup of the filling on one side of each tortilla and fold over. They can be made with any ingredients you have on hand, as long as you have some cheese to hold … Black Bean Quesadilla. Add sweet potatoes, jalapeño, cumin, and oregano; cover, and cook Stir. Serve with salsa, sour cream, and avocado or guacamole as desired. Press until you have a chunky mash. Sweet Potato & Black Bean Quesadilla Meat/Meat Alternate-Vegetable-Grains/Breads Main Dish 50 Servings 100 Servings Ingredients Directions . Sprinkle each with 1/4 of the black beans, 1/2 cup of the shredded cheese, and 1/4 cup of the crumbled queso fresco. Unauthorized use prohibited. In a hot skillet over high heat cook the corn until defrosted and turning brown. Turn the heat down to medium-high and add 1 tablespoon of oil and diced onion. Cook until the onions are translucent and caramelized. Add in the black beans. With the back of a wooden spoon smash the black beans into the bottom of the pan. Press until you have a chunky mash. If the beans look to dry stir in a tablespoon of water at a time. Remove from heat and set aside. When I have a late night at work, I come home and within five minutes, I make myself a delicious quesadilla using the beans. Step 2. In a hot skillet over high heat cook the corn until defrosted and turning brown. Remove from heat and set aside. Using one tortilla, mash the sweet potato, then add black beans, cheese and spinach. Sweet Potato Quesadillas With Black Bean … Making healthy food choices is one way to Be Well and live a healthy lifestyle. Drain and transfer to a bowl. Just about with these simple vegan black bean Quesadillas! Quesadillas are quick and easy to make, and these Smashed Black Bean Quesadillas are no different. Cook on each side until browned, about 2 minutes per side. Add onion and garlic, and season with salt, if desired. Add the mashed black beans to the pan and another pinch of salt. Gone are the days of those microwaved renditions of our youth (they got the job done, but they definitely weren’t delicious). Lastly, mix up a batch of taco seasoning and add to the bowl. These freeze really well in individual vacuum packs. Add bell pepper, black beans, mushrooms, cumin, chili powder and salt to the large bowl with the sweet potatoes and mix well. Sweet potatoes mashed with coconut oil, cumin, chili powder and sea salt is sandwiched between a spinach tortilla and heated on a warm skillet. These vegan sweet potato black bean quesadilla make a wonderful lunch or light dinner. Stir in the spinach, cumin, coriander and salt. Fold over the undressed side so you have a half moon. Spread the avocado evenly over the tortilla, top with the black beans and the cheese. Polyunsaturated Fat: 12g Save my name, email, and website in this browser for the next time I comment. ; Mash potatoes and add salt, cumin, chili powder, oregano, and chipotle peppers. Add in the remaining tortilla on top and press down to seal. Place on a pan on medium heat. Cover for 1-2 minutes to warm the beans through. Advertisement. Fold over the tortilla. Place 1 tortilla into the bottom of the pan, move around to make sure that the tortilla is completely lightly oiled. Boil potatoes for 15 minutes and drain. Description. Heat the olive oil in a large skillet over medium heat-high heat. Place the black beans in a large bowl and lightly crush with the back of a fork so some of the beans split open. Add the black beans, ground cumin, 2 tbsp water, and a pinch of salt and pepper to the skillet. I did mash the sweet potatoes with the onion, garlic, and hot pepper. Sprinkle with chopped cilantro. With the back of a wooden spoon smash the black beans into the bottom of the pan. Wipe the same pan clean and add the remaining 1 tablespoon of oil over medium-high heat. Place 1 tortilla into the bottom of the pan, move around to make sure that the tortilla is completely lightly oiled. On one half only, press in half the smashed black beans, and sprinkle half the avocado, jalapeno, cheese, and cornâreserving the remaining half for the second quesadilla. Fold over the undressed side so you have a half moon. Cook on each side until browned, about 2 minutes per side. Remove from heat, and transfer to a board, cut into 4 triangular slices. Add veggies to You have entered an incorrect email address! This form needs Javascript to display, which your browser doesn't support. Wipe the skillet clean and return to medium heat. Spread 1/4 cup sweet potato mixture onto 1 tortilla; cover with 1/4 cup black beans and 1 tablespoon corn. I noticed another user mentioned odd texture from black beans and sweet potato being mashed. Sodium: 717mg. Melt half the butter in a large skillet over medium … Top half of each tortilla with 1/4 cup cheese; fold in half. Now add the sweet potato to the bean mixture along with the sweet corn and give everything a stir so that it’s all combined. Time to make your quesadilla! Whole-grain 50 tortillas 100 tortillas 1. Preheat the oven to 400 degrees and bake for 30-40 minutes depending on the size of the sweet potato. 2 tablespoons canola or grape seed oil, divided, 1 cup canned black beans, drained and rinsed or Basic Black Beans, ½ avocado, peeled, pitted and roughly chopped, divided, ½ small jalapeno, deseeded and finely chopped, divided, ½ cup grated sharp white cheddar or Monterey Jack cheese, divided. The Google Privacy Policy and Terms of Service apply. © 2020 Cook for Your Life, a 501(c)(3) nonprofit organization. Cover with second tortilla. Spread ¼ of the mixture … July 7, 2012. Add two heaped dessert spoons of the sweet potato mixture onto half the tortilla, don’t go too close to the edges. Black Bean and Sweet Potato Quesadilla Recipe. If the beans look to dry stir in a tablespoon of water at a time. Calories: 608 Stir everything until evenly mixed. At Bronson, we offer a variety of nutrition services for nearly every need.Check out this healthy recipe from our team of registered dietitians and nutrition educators. Preheat a conventional oven to 400 degrees F and a tortilla, 8” (1 oz. Add a small amount of oil or some cooking spray to frying pan and toast quesadilla on each side making sure filling is heated and cheese is melted. Mix tuna, black beans, and sour cream together in a large bowl. Add the cilantro, onion, garlic, and shredded cheese to the bowl with the beans and corn. Heat oil in large skillet over medium heat. Fat: 35g Because black beans are so much healthier than pinto beans, I decided to make my own mashed black bean recipe. Stir/mash until the spinach is slightly wilted and fold in the feta cheese. Cook for 3-5 minutes, or until the underside of the … Add top tortilla and cook on both sides until crispy and cheese has melted. ... On half of the tortilla spread 1/4 of the mashed sweet potatoes, 1/4 of the black bean mixture and 1/4 of the shredded cheese. Turn the heat down to medium-high and add 1 tablespoon of oil and diced onion. Food choices is one way to be well and live a healthy handful of the chopped cilantro on top press. Add in the black beans and keep them in my fridge of taco and... Spread about 1 cup of the filling on one side of each tortilla with 1/4 cup black beans 1. Bowl and lightly crush with the back of a wooden spoon smash the black beans using spatula! The black beans and cilantro and mix in cilantro, chili powder, and website in this browser for next... 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