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Black Bean and Sweet Potato Quesadillas


Black Bean and Sweet Potato Quesadillas

Serves: 6

Category: Burgers, Pizza, Wraps and Chips
Author: www.DrFuhrman.com
Tags: Kid-Friendly

Average Rating: 
Rated by: 46 members

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(Give a recipe one to five stars. Click the appropriate star to submit your rating)

Looking for something healthful to serve to friends and family? These quesadillas are a real crowd pleaser and they’re also easy to make!

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Ingredients:

1 sweet potato, shredded
2 carrots, shredded
1 small onion, diced
1 1/2 cups cooked black beans, or 1 (15 ounce) cans, no-salt-added or low sodium, drained
1 teaspoon cumin
1 teaspoon chili powder
1 teaspoon oregano
1/2 teaspoon paprika
1/2 bunch kale or other greens, tough stems removed, chopped
8 (100% whole grain) large flour tortillas
1/4 cup shredded non-dairy cheese
1 cup low sodium salsa

Instructions:

Preheat oven to 350 degrees F.

Heat 2 tablespoons water in a skillet and water saute the sweet potato, carrots and onion together for 5 minutes. Add the black beans and the spices, cover and simmer over low heat for another 5 minutes, then add in the kale and simmer another 10 minutes or until greens are wilted and tender.

Divide the veggie mixture evenly onto four tortillas. Sprinkle with grated non-dairy cheese and top with the remaining four tortillas.

Place on a baking pan and bake for 20 minutes. Cut each quesadilla into 6 wedges and serve with salsa.

Calories 330; Protein 15 g; Carbohydrates 55 g; Sugars 6 g; Total Fat 6.6 g; Saturated Fat 1.2 g; Cholesterol 0 mg; Sodium 302 mg; Fiber 12.8 g; Beta-Carotene 4876 ug; Vitamin C 21 mg; Calcium 176 mg; Iron 4.6 mg; Folate 83 ug; Magnesium 54 mg; Potassium 504 mg; Zinc 1 mg; Selenium 3 ug

Comments (33):

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Sheila-Seattle

05/12/2011 09:50 AM

Rated this recipe:

I posted this recipe. There's a mistake (which I'll try to get fixed). It only takes 1 16 oz. can of black beans!


It's so easy to make and always a hit at potlucks. Leftovers work well for a take-to-work lunch too.

Yes, that'a s typo to have Chili Powder in there twice. Instead add a pinch of cayenne.
This comment was last edited on 07/06/2013 05:18 PM

Pitakid

09/21/2011 12:17 PM

Rated this recipe:

This had very good flavor, served it with small corn tortillas instead of whole wheat tortillas. It was fast & easy for a week night dinner.

Savanahsmiles

11/01/2011 10:50 PM

Rated this recipe: (no rating)

My family loved this easy-to-prepare meal! If you have a sweet tooth, this dish has a subtle sweetness that will satisfy your craving! I really enjoyed the sweet/spicy combination. Looking forward to trying it next time with peach or mango salsa.

Meri

05/03/2012 05:59 PM

Rated this recipe:

I made this recipe for my husband and I two nights ago with the thought that I would have leftovers for dinner the next night... he loved it so much he couldn't wait for dinner, so he had it for lunch the following day! So much for preplanning! This is delicious and easy to prepare - I added a few lime slices to each plate to squeeze overtop. Yummy!

dothebartman

06/29/2012 11:35 AM

Rated this recipe: (no rating)

Does it really mean to have 2 different measures for chili powder? Or did it mean to use a different ingredient?

mom2my3girls

08/03/2012 07:22 PM

Rated this recipe: (no rating)

how much isa 1/2 bunch of kale

MargieM

08/08/2012 04:27 PM

Rated this recipe:

Another ETL winner! We will be having this one regularly. I am not a hard core kale eater yet, and I put in about 4 cups of chopped kale which was absorbed nicely by the rest of the dish. Someone who loves kale could easily double that and it would still not overwhelm the other ingredients. A nice addition would have been a little fresh summer corn, and yes, mango in the salsa would be great, but we just used a regular fresh tomato salsa. We also used toasted sprouted corn tortillas instead of wheat, and ate the dish like tostadas. LOVE this one!

Martha

12/31/2012 07:31 PM

Rated this recipe:

This was to die for. Soooo satisfying to put effort into a meal that is so healthy AND it turns out to be so tasty! I must have had a big old yam because the yam/carrots/onion mix did not fit in my largest frying pan. Ended up sauteing it in a pot instead which worked perfectly, esp. as I easily then had room to add all the other ingredients. I chopped the kale in my food processor before adding it, and that turned out very well as it easily dispersed all throughout the dish and cooked quickly (also less to chew and easier to digest.) I stuffed 2 corn tortillas, (didn't have the sour cream or cheese and didn't miss them really), covered them with salsa, covered the pan with foil, and cooked them the 20 minutes in the oven. Between the sweetness of the vegs and the tang of the salsa...omg. I can't wait til lunch or dinner tomorrow!

NEWROSEBUD

06/15/2014 04:46 PM

Rated this recipe:

Instead of loading individual tortillas, I chopped them into strips, and made this as a layered casserole. tortillas, veggie mix, a little salsa, a sprinkle of cheese, repeat. Mine is in a 9x13 pan, in the oven now until it is bubbly. I think this will be easier to serve and store. Other than the construction, I used all the recipe ingredients.

aspengirl40

12/08/2014 07:47 PM

Rated this recipe: (no rating)

My family wanted these two nights in a row. I added mushrooms since we are supposed to eat them daily. Yummy!

parrotfur

01/09/2015 08:32 AM

Rated this recipe: (no rating)

Was wondering which non dairy cheese everyone is using. So far all those that we have tried are simply awful. Thanks everyone.

HealthHappy

01/09/2015 08:56 AM

Rated this recipe: (no rating)

Parrotfur: I found a jalapeño cheese and a cheddar style, both made by Lisanatti Foods and both are great. They shred and melt well. My favorite is the jalapeño. Great flavor. It's not hot and you're not using that much of it. Just adds a nice dimension to many dishes. It's in the dairy section (cheese alternatives) at Sprouts (probably similar location at Whole Foods, Fresh Market, etc.)

Wrekkless

01/09/2015 10:18 AM

Rated this recipe: (no rating)

parrotfur: I don't use it often, but when I do, my favorite by far vegan cheese is Daiya. There are several flavors and styles (shredded, block, slices). For eating by itself or on crackers, the blocks are the best (Jalapeno Havarti is my favorite). Slices work great in grilled sandwich or panini. The shreds melt wonderfully and are great in dishes like this or on pizza - this is the vegan cheese of choice at all of my local pizzerias that offer vegan options. You can find it at Whole Foods and luckily, many of my local grocery stores carry it, as well.

LaLani

01/09/2015 04:17 PM

Rated this recipe: (no rating)

Parrotfur: I like the Follow Your Heart brand of vegan cheeses better than most, including Daiya. But the best by far is a new product called Chao Slices that is produced by Field Roast. It's really good!
This comment was last edited on 01/09/2015 04:22 PM

flakita

01/10/2015 12:50 AM

Rated this recipe:

This was so incredible tasty. Just love love love it. The sweet potato was not too soft and I put some sunflower seeds in it to make it even more tasty. A favorite for sure.

B869891

01/10/2015 09:59 PM

Rated this recipe:

Love the combination of ingredients here. I added 2 tbsp. Braggs Liquid Aminos to kick up the flavor!

LiliG

01/11/2015 05:13 PM

Rated this recipe:

Delicious! I added frozen white corn and used corn tortillas instead of flour tortillas and served them with salsa and guacamole. Definitely a keeper. Thank you for sharing!

Elaine Garces

01/15/2015 02:47 PM

Rated this recipe:

Amazing! I doubled the recipe and used Ezekiel/ Food for Life brand Sprouted Grain Tortillas and Sprouted Corn Tortillas. I used Vegan cheddar on some and vegan pepper jack "cheese" on others ... cut them into quarters, topped with fresh mashed avocado/red onions, salsa and drizzled fresh lime juice with zest. Wow. Company and 'kid' worthy ... You can really play this up for party appetizers. Thank you.

Kaylu

01/21/2015 01:10 AM

Rated this recipe:

I warmed a tortilla in a non-stick pan, and folder it up buritto style after the non-dairy cheese melted. Very filling, and oh so good! I'm making this again tomorrow. Thank you!

leesersue1

01/27/2015 05:46 PM

Rated this recipe: (no rating)

Chao does taste good but it's made with coconut oil and has a fair amount of saturated fat. It's more of a 'seldom' or 'never' item for us because of that.

LynnWalton

03/27/2015 02:20 PM

Rated this recipe:

This is the first nutritarian recipe I ever fixed. (That was a few months ago). And it remains my favorite to date! Thanks SO much to Sheila-Seattle for posting it! I highly recommend it made just as stated!

colleen.price

01/15/2016 03:00 PM

Rated this recipe:

Our family LOVES this dish!! We have put in pinto and kidney beans-still amazing!

Laury

01/18/2016 06:16 PM

Rated this recipe:

Excellent recipe! Perfect for parties. A great choice for those new to ETL or families with children. I will be making these quite often.

sunnyjoya

06/29/2016 04:49 PM

Rated this recipe: (no rating)

I'm looking forward to trying this recipe over the weekend since it got such rave reviews! I'm curious about the triangular shape of the tortillas. Are there some rectangular-shaped "tortillas" that were cut into this triangular shape, or how does that happen? I'd love to make mine like the ones in the photo. Thanks.

onewoofaug replies:

06/29/2016 08:55 PM

Rated this recipe: (no rating)

Pretty sure they were cut after the quesadilla was made. Just use regular wheat tortilla shells and cut after its cooked :-)

free2choose

06/29/2016 07:26 PM

Rated this recipe:

This is my favorite recipe from Dr. Furhman's new book, "The End of Heart Disease." Except there, it's for 4 not 6 (same quantities of everything). I skipped the tortillas and and non-dairy cheese, and once even had it without the salsa (great!). It might be fun to toast strips of tortilla in the oven and add them to the top, taco-salad style.

Mael

07/02/2016 06:19 PM

Rated this recipe:

Very tasty and easy to make. Didn't add the greens and grilled them in my George Foreman grill.

Lynna.Runge

09/08/2016 12:06 PM

Rated this recipe:

We loved this recipe and used spinach instead of kale since that's what I had on hand, and avocado on top. Delicious!

carol in nj

10/31/2016 01:28 AM

Rated this recipe: (no rating)

 

how do you 'shred' the sweet potato and carrots? do you need a food processor?  Mine is buried and it's a nuisance to dig it out as I don't have a lot of counter space and I don't use it often.  But i'm guessing this is what you all use.... thanks

KBostian replies:

10/23/2018 10:01 PM

Rated this recipe: (no rating)

I just used a hand cheese grater. Could use a peeler too if you have a good sharp one

mawarnusz

12/13/2016 01:16 PM

Rated this recipe:

Absolutely wonderful!  Definitely a keeper.  Even better the second day.

sridhar125

12/27/2016 01:12 AM

Rated this recipe: (no rating)

Huge hit with the family. I chopped indian chilli's for an extra kick. 

Geri1

02/18/2017 06:04 AM

Rated this recipe:

Easy, tasty, and enough for leftovers!  We spiced it up with chipotle chili flakes.

dougrawlins

09/26/2018 05:31 PM

Rated this recipe: (no rating)

Oh my goodness this was fabulous (I used spinach instead of Kale because I had spinach).  If the rating went to 10 - I would give it a 10!!!

tdh1991

04/02/2019 07:16 PM

Rated this recipe:

Really liked this recipe.  It was delicious and easy to make.  I used a food processor and pulsed the sweet potato and carrots instead of using a hand grater.  I will defenitely make this again.