Sunday, July 25, 2021
Home Healthy food Recipe Sweet Potato Black Bean Quesadillas

Sweet Potato Black Bean Quesadillas

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Step up your dinner game with these balanced and flavorful sweet potato and black bean quesadillas. This vegetarian meal requires just 15 minutes of active time and just 10 main ingredients to make!

 Side view of two slices of quesadilla stacked on top of eachother on a pink plate

Recipe features

  • Diet-friendly: vegetarian, nut-free, soy-free, gluten-free & vegan optional
  • Quick & easy: Requires just 15 minutes active time and just 10 main ingredients
  • Balanced, flavorful and great for weeknight meals!

If you like my sweet potato black bean burgers or enchilada casserole then you will love this recipe.

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What you’ll need

Labeled ingredients used to make quesadillas

Sweet potato: One large orange-fleshed sweet potato is all that you need.

Black beans: I like to choose “no salt added” black beans but any kind will do. You can swap these with chickpeas, white beans, pinto beans or whatever pantry staples you have on hand.

Chipotle chili powder adds a lot to this recipe. If you don’t have chipotle chili powder you can add ½ teaspoon chili powder instead and add ¼ teaspoon smoked paprika if you have it.

Shredded cheese: I like to use shredded mozzarella but a Mexican blend cheese would go well here too. Choose vegan cheese to make this recipe dairy-free.

Tortillas: I use 12 inch tortillas but you can use 9 inch tortillas for a smaller meal. Choose your favorite gluten-free tortillas to make this meal gluten-free.

Hot sauce: I absolutely love Aardvark hot sauce and think it goes so well in here because it has a very garlicky flavor without as much salt as most hot sauces. You can definitely decrease or omit the hot sauce depending on your preferences.

Step by step instructions

Start by roasting the sweet potato. Poke a few holes on top of the sweet potato. Roast it in the oven at 400 degrees for 45-55 minutes. It’s ready when a fork can be inserted in the center without resistance.

Sweet potato in a glass bowl before and after being mashed

Remove the skin and mash the sweet potato with a fork or potato masher until mostly broken down.

Wooden spoon lifting serving of sweet potato and black beans out of sauce pot

Combine all ingredients, except the cheese and tortillas, together in a medium sauce pot. Cover and simmer over medium-low heat for 4-5 minutes. Stir as needed to prevent sticking.

Tip: Simmering helps the flavors develop and warms up the beans. You don’t have to simmer the sweet potato and black bean mixture if you’re short on time because it will heat up as it cooks in the quesadillas.

Quesadilla with cheese, sweet potato and black beans before and after being folded in half

Heat a 12 inch skillet over medium-high heat. Once hot, add the tortilla. Layer ¼ of the mixture, or a little under 1 cup, on half of the tortilla. Sprinkle shredded cheese across the other half.

Fold so that the cheesy side cooks first. Flip when golden.

Tip: You can assemble the quesadilla in the pan or outside of it. If making multiple quesadillas, it will be easiest to assemble them outside the pan then transfer them in as you’re ready to cook.

Recipe FAQ and expert tips

  • Sweet potato prep: Even if I only use one sweet potato I usually roast 2-3 at a time for meal prep later in the week. You can keep roasted sweet potatoes wrapped in foil in the fridge for 3-4 days or in the freezer for 3 months. Let thaw overnight in the fridge before using.
  • Healthy swaps: Choose a whole wheat tortilla, no added salt black beans and reduce the cheese to half for a lighter option. Omit or decrease hot sauce to limit added salt.
  • Additions: You can add sautéd onion, bell pepper, zucchini, etc. to the filling. I think fajita veggies and tofu chorizo would go really well in here. Add a handful of fresh spinach to the tortilla for extra nutrients and plant-based iron!
How do I store leftovers?

Refrigerate the filling in a closed container for 3-4 days. For best quality, I recommend assembling the quesadillas as you are ready to make them instead of making them in advance.

Do I need to use oil for quesadillas?

No. You don’t need oil to cook quesadillas. I recommend using a non-stick or cast iron pan over medium-high heat.

Can these be made in advance?

You can roast and mash the sweet potato 2-3 days in advance and make the filling 3-4 days in advance. Wait to assemble the quesadillas until you’re ready to eat them to prevent them from getting soggy.

Can I make these in the oven instead?

I haven’t actually tried making these in the oven but it should work. I will update the recipe when I get a chance to try it, but leave a comment if you do try it out.

Triangle of quesadilla on a gray plate topped with avocado and salsa

Looking for more easy meals?

You might enjoy these sweet potato nachos or black bean quinoa casserole.

Did you try this recipe? You can leave a star rating ⭐️⭐️⭐️⭐️⭐️ in the recipe card or a review down in the comment section. I always appreciate your feedback! You can also follow along on my YouTube, Instagram, Facebook, and Pinterest or sign up for my newsletter!

Side view of two slices of quesadilla stacked on top of eachother on a pink plate

Print Recipe

Sweet Potato Black Bean Quesadillas

Mashed sweet potato, black beans and a handful of spices combine to make this super easy and satisfying lunch recipe!

Prep Time5 mins

Cook Time10 mins

Roasting Time50 mins

Total Time1 hr 5 mins

Servings: 4 servings

Author: Cassidy Reeser, RDN, LDN

Instructions

  • Preheat the oven to 400 degrees F. Poke a few holes on top of the sweet potato. Put on a sheet pan and roast on the middle oven rack for 45-55 minutes. It’s ready when juices are starting to drip out and a knife can pierce the center without resistance.

  • Remove the skin and mash the sweet potato with a fork or potato masher until mostly broken down.

  • To a medium sauce pot add the mashed sweet potato, black beans, chipotle chili powder, cumin, garlic powder, salt, vegetable broth and optional hot sauce. Stir to combine. Cover and simmer over medium-low heat for 4-5 minutes. Stir as needed to prevent sticking.

  • Heat a 12 inch skillet over medium-high heat. Once hot, add the tortilla. Spread ¼ of the mixture, or a little under 1 cup, on half of the tortilla. Sprinkle shredded cheese across the other half.

  • Fold so that the cheesy side cooks first. Flip when the cheese is melted and the tortilla is golden.

  • Serve topped with salsa and fresh avocado. Enjoy!

Notes

  1. Chipotle chili powder: If you don’t have chipotle chili powder you can add ½ teaspoon chili powder instead and add ¼ teaspoon smoked paprika if you have it.
  2. Hot sauce: I absolutely love Aardvark hot sauce and think it goes so well in here because it has a very garlicky flavor without as much salt as most hot sauce. You can definitely decrease or omit the hot sauce depending on your preferences.
  3. Storage: Refrigerate the filling in a closed container for 3-4 days. For best quality, I recommend assembling the quesadillas as you are ready to make them instead of making them all at once.

Serving: 1quesadillaCalories: 379kcalCarbohydrates: 43gProtein: 18gFat: 16gSaturated Fat: 6gCholesterol: 29mgSodium: 1092mgPotassium: 992mgFiber: 14gSugar: 6gVitamin A: 12623IUVitamin C: 11mgCalcium: 272mgIron: 3mg



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