Smashed Yam & Black Bean Quesadillas Recipe

Looking for an easy Smashed Yam & Black Bean Quesadillas recipe? Learn how to make Smashed Yam & Black Bean Quesadillas using healthy ingredients.


Submitted by thintasticspirit

Makes 4 servings



a Recipe from The Whole Life Nutrition Cookbook by Alissa Segersten and Tom Malterre, MS, CN. Great for kids, use a pizza cutter to make smaller hand sized wedges. Serve with a side of fresh made pico de gallo or organic plain yogurt, or smashed avocado.

Recipe Ingredients for Smashed Yam & Black Bean Quesadillas

1 large sweet potato, peeled and cut into chunks
1 tablespoon extra virgin olive oil
1 small onion, diced small
2 tablespoons ground cumin
1/2 tsp chili powder
2 cups cooked black beans, well drained
8 corn tortilla
2 cups spinach leaves

Recipe Directions for Smashed Yam & Black Bean Quesadillas

  1. Preheat over to 400 degrees F. Place yam chunks into a baking dish and add about 1/4" of water. Cover and bake for 35 minutes or until very tender.

  2. To make the beans, head a large skillet over medium heat. Add olive oil and then onions; sauté for about 5 - 7 minutes until the onions are tender.

  3. Add cumin, chili powder, blacked beans (not dry), and optional seas salt (for flavor if desired). Use a fork or the back of a spatula, smash the black beans as you heat them with the onions. Continue turning and smashing until you reach desired consistency. Set aside in a bowl.

  4. In a clean 10" skillet, add one tortilla then spread a layer of black beans, spinach leaves, (and organic cheese if desired). Then add a few chunks of yams and smash them with the back of a fork. Top with another tortilla. Heat over medium heat for about two minutes then flip the quesadilla and heat the other side for 2 minutes. The trick to making these is to make sure you do't add too much filling.

  5. Transfer to a plate and cut into slices with a pizza cutter.

Categories

Main Dish, Mexican

Nutrition Facts
Serving Size 229.2g
Amount Per Serving
Calories
528
Calories from Fat
63
% Daily Value*
Total Fat
7.0g
11%
Saturated Fat
1.2g
6%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
64mg
3%
Potassium
1911mg
55%
Total Carbohydrates
94.9g
32%
Dietary Fiber
20.3g
81%
Sugars
6.3g
Protein
25.8g
Vitamin A 204% Vitamin C 25%
Calcium 22% Iron 46%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • Very low in sodium
  • High in dietary fiber
  • High in manganese
  • High in magnesium
  • High in phosphorus
  • High in potassium
  • High in thiamin
  • Very high in vitamin A
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